The External Rotator Stretch

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The External Rotator Stretch is an effective stretch to loosen up the shoulder. Especially if it feels like it is constantly being pulled forward. Pain in the shoulder is often a result of this. In order to perform this stretch do the following:

-Lay on your side
-put your bottom arm out perpendicular to your body aka hand out straight from your shoulder
-Lift your hand up without letting your shoulder come up off the ground.
-With your arm bent at 90 press the palm of your hand to the floor gently.
-Hold for 30-90 sec for three rounds
-Alternatively hold for 15 sec with pressure applied in the opposite direction of the stretch. Rest 5 sec and repeat going a little further in the stretch