June Week 1

June Week 1 Exercise and Stretch

Exercise: External Rotation: 

• Strengthens the rotator cuff which helps to stabilize the shoulder joint

• Lay on your side on a bench with the knees bent and a dumbbell in the upper hand.  
• Bend the elbow to a right angle and keep the upper arm supported on your side and the dumbell hovering in front of you, just above the bench.  
• Rotate the shoulder to pull the lower arm and dumbbell up so they are level with the top side of your body.  
• Slowly return to the starting position.  

**You can also perform this exercise while standing and using exercise bands**

Rotator Cuff Stretch

• Raise one arm and move it diagonally across your chest. 

• With the opposite hand, apply slight pressure on the arm near the elbow. 
• Press smoothly and evenly without bouncing the arm. 
• Hold the pressure for about 30 seconds and release. Repeat the stretching exercise on the other arm.