Stick Standing Shoulder Mobilization in External Rotation
A stick held underhand across the belly, elbows at the ribs: one hand pushes it across so the other forearm turns out, in reps.
How to do it
Setup
Standing tall, a stick held underhand at belly height, both elbows bent to 90° against the ribs.
Steps
- Push the stick across with one hand so the other forearm turns out to the side.
- Keep both elbows against the ribs as the stick moves.
- Bring it back to the middle and repeat; switch sides after the set.
Common mistakes
Working elbow leaving the ribs: keep it pinned so the turn happens in the shoulder. Twisting the torso with the stick: the chest faces forward. Forcing past the end of the turn: stop where the shoulder stops.
Breathing
Steady throughout; never held.
