PVC External Rotation

An assisted external rotation for mobility: the low hand levers a stick so the raised forearm turns back further than the shoulder takes it alone.

How to do it

Setup

Standing, one upper arm out at shoulder height with the elbow bent 90° and the hand up gripping a stick that runs down in front of the body to the other hand.

Steps

Push the stick's lower end across with the low hand so the top eases the raised forearm back.
Pause where the shoulder feels a stretch.
Let the forearm return, repeat, then switch arms.

Common mistakes

Forcing the lever into pain: ease the forearm back only as far as the shoulder allows. Elbow dropping below shoulder height: keep the upper arm level while it turns. Arching the lower back to add range: ribs down; the shoulder does the turning.

Breathing

Exhale easing back, inhale returning.