EXTERNAL ROTATION WITH ARM
- Using an elastic band, make a 3-foot-long loop and tie the ends together. Put the loop on the doorknob or other stable object.
- Hold the band with your elbow bent at 90° and raised to shoulder-height, as shown in the start position.
- Keeping your shoulder at elbow level, gradually raise your hand, in line with your head.
- Gradually return to the start position and repeat.
INTERNAL ROTATION
- Using an elastic band, make a 3-foot-long loop and tie the ends together. Put the loop on the doorknob or other stable object.
- In standing position, hold the band with your elbow bent and at your side, similar to the start position in the image.
- With your elbow close to your side, bring your arm across your body.
- Now gradually return to the start position and repeat.
CROSSOVER ARM STRETCH
- Relax your shoulders. Pull one arm across your chest to the farthest possible, holding at your upper arm.
- Hold that stretch for 30 seconds. Then relax for 30 seconds.
- Similarly repeat with the other arm.
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Dr. Ram Pradeep Konakalla is one of the Best Orthopaedic Surgeon in Hyderabad | Joint Replacement Surgeon | Pain Management Specialist | Foot & Ankle Surgeon
2/3 RT, Opp. Post Office, Vijaya Nagar Colony, Masab Tank, Hyderabad, Telangana 500057
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