Shoulder Medial and Lateral Rotation-
1. Make sure your back and neck are straight throughout the exercise. 2. Don't rotate your arms beyond the point of comfort. 3. Don't rotate your arms too quickly. 4. Don't use too much weight. Start with a light weight and increase it as you get stronger.
1. Keeping your elbows bent, rotate your arms to the right as far as you can. 2. Hold the position for a few seconds. 3. Return to the starting position. 4. Repeat the movement to the left.
1. Exhale as you rotate your arms. 2. Inhale as you return to the starting position.
1. Stand up straight with your feet shoulder-width apart and your arms at your sides. 2. Take a dumbbell in each hand. 3. Bend your elbows to 90 degrees, with the palms of your hands facing forward.