Move arms to the side in opposite directions while standing

Individual work

Stand upright, shoulder-width apart, upper arms pointing forwards at shoulder height, forearms pointing upwards (90 degree angle at the elbow joint), with the palms facing forwards (in the direction of gaze). An elasticated rubber band is held in the hands. From this position, move the bent arms away from the body to the respective side (external rotation of the shoulders) to further stretch/tension the elastic band. Then bring your arms back to the starting position.

Attention:
The angle of the elbow joint remains stable, the movement takes place in the shoulders.

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 mini-band