PVC External Rotation
Equipment
Keeping your elbows close to your sides, slowly rotate your forearms outward while maintaining a 90-degree angle at your elbow.
Continue rotating your forearms until they are parallel with the ground or as far as your flexibility allows.
Hold this position for a few seconds to feel a stretch in your shoulder muscles.
Slowly return your arms to the starting position and repeat the exercise for the desired number of repetitions.
Pro Tip
Proper Grip: Hold the PVC pipe with both hands, with your palms facing down. Your hands should be a bit wider than shoulder-width apart. Avoid gripping the pipe too tightly as it can cause unnecessary tension in your arms and shoulders. Controlled Movement: When rotating the PVC pipe, make sure to do it in a slow and controlled manner. Avoid fast, jerky movements which can potentially lead to injury. Range of Motion: It's important to rotate the PVC pipe to the fullest range of motion that your shoulders allow. However, never force the movement if you feel any discomfort or pain. A common mistake is to try and push past your natural range of motion, which can result in injury.