How to Do
How to Do Prone External Rotation Rotator Cuff Ball Exercise
The prone external rotation rotator cuff ball exercise should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the prone external rotation rotator cuff ball exercise.
Beginning
Beginning Rotator Cuff Ball Exercises
1. Begin by leaning forward against a wall and resting one arm on a ball.
2. Your hand should be placed at shoulder level.
3. Begin with your elbow straight, then lower yourself slowly towards the wall while controlling the bend in your elbow.
4. Slowly push yourself back up into the starting position once you're close enough to the wall.
Movement
Rotator Cuff Ball Exercises Movement
1. Lie flat on your back, extend your arms and legs, and contract your abdominal muscles.
2. Raise one arm to the ceiling, lifting it until the shoulder blade clears the floor.
3. Keep holding for 5 seconds.
4. Return your arm to the ground.
4. Repeat on the opposite side.
Benefits
Rotator Cuff Ball Exercises Benefits
The rotator cuff exercises and stretches can help increase strength and flexibility.
