June Week 2

June Week 2 Exercise and Stretch

Exercise
Internal Rotation: strengthens the rotator cuff muscles which helps to improve shoulder stability (very similar to week 1's exercise- external rotation)

• Lay on your side on a bench with the knees bent and a dumbbell in the lower hand.  
• Bend the elbow to a right angle and keep the upper arm supported on the bench with the lower arm unsupported.
• Rotate the shoulder to pull the dumbbell up to your other shoulder.  
• Slowly return to the starting position.

Stretch

Pendulum: increase mobility in the shoulder joint.

• Gently swing the in a circular motion whilst lying on your front or leaning forwards.
• Gradually increase the size of the circle to increase the range of motion.
• Try to relax the arm and use the momentum of the swing.

If you have any questions regarding these exercises, feel free to ask a MOG staff member!