External Rotation

• Use as much resistance
  that you can maintain full
  control with.
• Hold chest up and out.
• Maintain natural curve in
  lower back.
• Activate your T.V.A.
• Begin with resisted arm
  bent at 90 degrees and
  your arm internally rotated
  across stomach.
• Exhale and rotate resisted
  arm outward, while keeping
  elbow tight to side.
• Hold tight for a second,
  inhale and return to its
  starting position.

 

Internal Rotation

• Use as much resistance
  that you can maintain full control with.
• Hold chest up and out.
• Maintain natural curve in
  lower back.
• Activate your T.V.A.
• Begin with resisted arm
  bent at a 90 degrees and
  your arm externally rotated
  out to your side.
• Exhale and rotate resisted
  arm inward, while keeping
  elbow tight to side.
• Hold tight for a second,
  inhale and return to its
  starting position.