Shoulder Multirotation

It doesn’t take much resistance to fatigue—or injure—shoulder rotators, so begin this exercise without weights, and be conservative when adding resistance. Do the moves slowly and in segments, like you’re a robot on a dance floor. Stand with your hands at your sides. Raise your elbows to the sides while keeping your hands pointed down (think scarecrow). Keeping your elbows at 90 degrees, rotate your shoulders to bring your hands up until they point at the ceiling. Press both hands straight up, bringing your upper arms in line with your ears. Return to the starting position by reversing the steps, including rotating your shoulders forward to bring your hands down in a controlled motion.

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