Shoulder Stabilization External and Internal Rotation

Equipment required: Mat

Steps to follow:

1. Lie on your back with your knees bent.
2. Place your arm out to the side at shoulder level with your elbow bent at 90 degrees.
3. Place your opposite hand on the shoulder to prevent it from going forward.
4. Pull the tip of your shoulder backwards and lower your hand toward your hip, trying to touch the floor without lifting your shoulder from the floor.
5. Then, lift your hand toward your head as far as possible. Return to the starting position and repeat.