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Level 1 | Isometric Lateral Rotation

Jon Grayson

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How Often: x3-5 sets of 45 second holds. 2 to 3 times daily.

Description: In standing or sitting, keeping the elbows tucked into your sides, with elbows at 90 degrees ands shoulder blades back. Place a loop or theraband around your wrists, slowly rotate the wrists out and squeeze against the band with control.

Top Tip: Progress by placing the elbows on a table with shoulders at 45 degrees, and then further with forearms on a wall at 90 degrees.

Goal: Activate the rotator cuff muscles of the shoulder