Standing External Rotation Slide with Towel
Standing at a waist-high surface, the forearm slides on a towel as the shoulder turns the hand outward; the surface carries the arm so only the rotation works.
How to do it
Setup
At a waist-high table or box, elbow bent to 90° at the side, forearm resting on a towel on the top.
Steps
- Slide the hand outward across the surface by turning the upper arm.
- Stop where the elbow would have to leave your side.
- Slide the hand back in slowly, then switch arms.
Common mistakes
Elbow drifting away from the ribs: the elbow is the hinge; keep it pinned. Twisting the torso to slide farther: the hips and chest stay square. Lifting the forearm off the towel: let the surface carry the arm.
Breathing
Exhale sliding out, inhale sliding back.
