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Lateral Rotation

Lying on your front on the bed with your arm over the side, bent to 90 degrees at the elbow. Set the shoulder blades, keep the shoulder still, and rotate the hand up to the same height as a bed. Rotate around the line of the elbow. The elbow should not move. Slowly lower the hand down and rotate the arm the other way.

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With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.

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Slowly bend and straighten the elbow, sitting with the shoulder blades set.

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Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.

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Lateral Weight Transfer

Slowly move the weight from side to side keeping the shoulder blades set.

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