Side Lying External Rotation
In the sleeper position on the side, the bottom forearm turns from the floor up past vertical and back, the top hand on its wrist guiding the arc.
How to do it
Setup
Lying on one side, the bottom arm in front at shoulder height with the elbow bent to 90°, the top hand on its wrist.
Steps
- Turn the bottom forearm up from the floor until it passes vertical.
- Keep the elbow at shoulder height and the shoulder on the floor.
- Lower the forearm back toward the floor slowly, the top hand still on the wrist.
Common mistakes
Rolling onto the back to get more turn: stay stacked on the side; the range is the shoulder's. Elbow sliding up toward the head: keep it level with the shoulder. Forcing the end of the arc with the top hand: guide it, and stop short at any pinch in the shoulder.
Breathing
Steady throughout; never held.
