This exercise strengthens the rotator cuff muscles in the shoulder while teaching stabilization of the core.
- Starting position: Lie prone (belly down), with tops of the feet pressed into the ground to engage hamstrings and glutes while the knees come slightly off the ground. Belly is lengthened and pulled in. Forehead rests on free hand, palm down, elbow bent. The working arm stretches up overhead with the palm up. A two and a half pound ball may be placed in the palm of the working arm.
- Lift arm slightly off the ground and then out to the side. When the arm is straight out from the shoulder, rotate arm so palm is facing down and continues to make an arc until it reaches the hip.
- To return, the arm sweeps back out to the side, rotates until the palm is facing up, and returns overhead.
Do eight reps with each arm.