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Prone End Range External Rotation Holds
The Ultimate Arm Care Program • 42s
Progression: Ball in band (e.g plyo ball)
Regression: Perform standing up in doorway with forearm on the wall
***If there is any pain with this exercise in the front of the shoulder, place a towel roll under the shoulder to avoid driving the shoulder down towards the ground.
Up Next in The Ultimate Arm Care Program
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Dynamic Blackburn with Ball Pass
Progression: Heavier ball. Keep hands higher off ground.
Regression: Lighter ball or no ball. -
Side-lying External Rotation
Progression: Heavier weight. Slower on lowering phase.
Regression: Lighter weight. -
Lat Mobilization with Foam Roller
