How to do it
You need: A resistance band, A rolled hand towel.
Anchor a resistance band at about elbow height, such as in a closed door. Stand side-on and hold the band in the hand furthest from the anchor. Tuck that elbow into your side, bent to 90 degrees, with a rolled towel held between your elbow and your ribs.
- Start with your forearm across your tummy and the band under light tension.
- Keeping your elbow pinned to your side, rotate your forearm outwards, away from your body.
- Rotate to a comfortable end point, then return slowly to the start against the band.
Form cues
- The towel stays gently squeezed against your side the whole time.
- Only your forearm moves - like a gate swinging on a hinge.
- Keep your wrist straight and your shoulder relaxed down.
Common mistakes
- Letting the elbow drift away from your body.
- Twisting your whole torso to move the band instead of rotating the shoulder.
- Using a band so strong the movement becomes a struggle.
Safety: Stop and message your physio if you get sharp pain in the shoulder or a painful catching sensation.