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- Lying on your side place something under the head to maintain neutral spine posture.
- Keep the arm close to the body. Ideally place a rolled towel between the arm and the body as seen in the picture above to mimic scapular plane.
- Using a light DB to start engage the external rotators of the shoulder to lift the DB upwards. The movement should be slow and controlled.
- Make sure the elbow remains in place and the trunk does not change position. All movement should come from the shoulder rotators.
- Shorten range and/or discontinue the movement if pain is felt within the shoulder joint.
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