Start with shoulder blade squeezes: Sit or stand tall, squeeze your shoulder blades together, and hold for 5 seconds, repeating 10 times.
1
Perform external rotations: Use a resistance band, keep elbows at your sides, and rotate your arms outward, doing 3 sets of 15 repetitions.
2
Wall slides: Stand with your back against a wall, slide your arms up and down the wall, focusing on controlled movements for 3 sets of 10 reps.
3
Side-lying external rotation: Lie on one side, hold a light dumbbell, and lift your arm upward, aiming for 3 sets of 12 repetitions on each side.
4
Internal rotation stretch: Using a doorway, place your forearm on the frame and gently lean forward to stretch the internal rotators, holding for 15-30 seconds on each arm.
5
Y-T-W-L exercises: Lie face down on an incline bench or stability ball, lift arms in the shape of Y-T-W-L for 3 sets of 10 repetitions each.
6
Prone horizontal abduction: Lie on your stomach, lift arms horizontally, and squeeze shoulder blades together, performing 3 sets of 12 reps.
7
Sleeper stretch: Lie on your side, place your arm at a 90-degree angle, and gently press it down with your opposite hand, holding for 15-30 seconds, repeating on both sides.
8
ALSO READ8 Great Tips to Improve your Push Ups Fast