External Rotation Stretch

• Sit with your feet pressed against each other, and one knee raised all the way out to the side of your body.

• Place your elbow on your raised knee, bend it at 90 degrees, and point your hand directly forward, holding your barbell/dumbbell.

• Keep your shoulder depressed and retracted, raise your hand until your forearm is vertical, as if you were about to wave at someone like a robot.

• Lower your hand to the original position and repeat.