Bottle Side Lying Shoulder External Rotation

Instructions

1. Fill a plastic bottle with water for light resistance. Lie on your side with the working arm on top.
2. Bend the elbow of the working arm to 90 degrees with your upper arm resting against your side and forearm pointing down.
3. Hold the bottle in the top hand and rotate your forearm upward, externally rotating the shoulder.
4. Lift the forearm as high as comfortable without lifting the elbow from your side.
5. Lower under control and repeat, then switch sides.