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PVC External Rotation Stretch
- 1 - Stand tall and hold a PVC pipe or stick in one hand with your elbow bent to 90 degrees and tucked close to your side.
- 2 - Position your upper arm against your torso and keep your shoulder relaxed, with your forearm pointing forward.
- 3 - Use your opposite hand to gently push or guide the PVC pipe so your forearm rotates outward away from your body.
- 4 - Move slowly until you feel a mild stretch in the front of the shoulder or chest without pain or pinching.
- 5 - Keep your elbow fixed at your side and avoid twisting your torso or shrugging your shoulder.
- 6 - Hold the stretch for the desired duration while breathing steadily, then slowly return to the starting position.
- 7 - Repeat on the opposite side.
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