Mobilisation: shoulders / wrist

Individual work

The exercise can be performed in a kneeling position, sitting or standing upright. An object (e.g. a disc or a shoe) is held on the flat of the hand, the arm is bent and rests with the elbow on the body. Move the arm overhead using external rotation, then move the object around the head. Continue to rotate the arm so that the arm/object returns to the starting position. The object thus rotates twice around its own axis. Switch sides after a few attempts.

1 throwing disc/shoe