TUBING, EXTERNAL ROTATION:
Standing with involved elbow fixed at side, elbow bent to 90⁰ and involved arm across the front of the body. Grip tubing handle while the other end of tubing is fixed. Return tubing slowly and controlled. Perform 3 sets of 10 reps.
TUBING, INTERNAL ROTATION:
Standing with elbow side fixed at 90⁰ and shoulder rotated out. Grip tubing handle while other end of tubing is fixed. Pull arm across body keeping elbow at side. Return tubing slowly and controlled. Perform 3 sets of 10 reps.
3 LB. WEIGHTS
LATERAL RAISES TO 90⁰:
Standing with arm at side, elbow straight, and palm against side. Raise arm to side, rotating palm up as arm reaches 90⁰. Do not go above shoulder height. Hold for 2 seconds and lower slowly. Perform 3 sets of 10 reps.
Stand with elbow extended and thumb up. Raise arm to shoulder level at 30⁰ angle in front of body. Do not go above shoulder level. Hold for 2 seconds and lower slowly. Perform 3 sets of 10 reps.
SIDE-LYING EXTERNAL ROTATION:
Lie on uninvolved side, with involved arm at side of body and elbow bent to 90⁰. Keeping the elbow of involved arm fixed to side, raise arm. Hold 2 seconds and lower slowly. Perform 3 sets of 10 reps.
Lying on your stomach with your involved arm hanging over the side of the table, dumbbell in hand and elbow straight. Slowly raise arm, bending elbow, and bring dumbbell as high as possible. Hold at the top for 2 seconds, then lower slowly. Perform 3 sets of 10 reps.