Exercise of the week
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External Rotation Start
Starting position:
Sitting cross legged with the Theraband under the ischial tuberosities. Right arm resting beside the body with this hand on the mat. Left shoulder internally rotated, elbow flexed to 90°, palm facing inwards. The left hand holding onto the right end of the Theraband.
Action:
Inhale to prepare.
Exhale, externally rotate the left shoulder joint.
Inhale, internally rotate the left shoulder joint.
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External Rotation End
Tips:
Keep the scapula and head in a neutral position.
Do not side bend or rotate with the trunk.
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Horizontal Abduction Start
Starting position:
Sitting cross legged with the Theraband under the ischial tuberosities. Left arm resting beside the body with this hand on the mat. Right shoulder elevated to 90° in neutral rotation. Right hand holding the left end of the Theraband. Elbow flexed to 90°, palm facing inwards. Left arm resting long beside the body
Action:
Inhale to prepare.
Exhale, horizontally abduct the right shoulder joint.
Inhale, horizontally adduct the right shoulder joint.
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Horizontal Abduction End
Tips:
Keep the scapula in a neutral position.
Do not side bend or rotate with the trunk.
Resources
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![A semi rolled purple pilates mat]()
Pilates Mat
£15.99
Various colours -
![A red resistance loop]()
Resistance Loop
£2.99
Red (Light) -
![A hand holding up a small pilates ball]()
Pilates Ball
£6.99
Various colours -
![A dark grey yoga block]()
Yoga Block
£8.00
Various colours -
![A large green gym ball]()
Gym Ball
£12.99
Various colours
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