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METRO WORKOUT

Shoulder rotation

Photo: R. Shivaji Rao

Preventing injury: Shoulder rotations (start position)

Method

Pick up a pair of light dumbbells in both hands.

Lift the arms in such a way that the palms face the ground, and upper arms and elbows are in line with the shoulders.

From this starting position, turn the forearm upwards in such a way that the inner part of the wrist faces forward.

Return to starting position.

This is a variation of the exercise which is performed using a device called ‘shoulder horn.’

It can also be performed in a seated position, one arm at a time, by placing the upper arm across a small bench.

Strengthen the rotator cuff

Muscles trained:

Trains shoulder muscles, especially areas of the delicate rotator cuff that lie beneath the deltoids.

Also works muscles such as infraspinatus, teres major and coracobrachialis.

Avoid:

Moving the elbow or upper arm while doing the exercise (turning the inner part of the wrist forward).

Heavy weights.

Who it benefits:

Helps sportspersons such as javelin throwers, cricketers, hockey, volleyball and tennis players.

Keeps shoulder injuries at bay.

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