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Rotational Movement For Healthier Shoulders

One of the most common reasons for having pain while using arms overhead is having limited rotation through the glenohumeral (shoulder) joints.

Having a healthy range of internal and external rotation through your shoulder joints will help ensure that you can use your arms overhead without unnecessary restrictions.

With your arm outstretched to your side, slowly take your shoulder joint through internal and external rotation. You can do this while holding a ball for a visual cue to see the degree of rotation that your shoulder is going through.

This movement can be done while lying face up, seated, or standing. It can also be done while lying face down with the trunk and same side lower extremity rotated upward so that the target arm is pointing straight up toward the ceiling or sky. Be sure to do both arms and breathe steadily throughout this movement.

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