Pole Assisted External Shoulder Rotations

1. Stand upright and hold a pole or resistance band with both hands at shoulder height, arms extended in front of you. 2. Keep your elbows close to your sides and bent at a 90-degree angle. 3. Engage your core and slowly rotate your arms outward, moving the pole or band away from your body while maintaining the elbow position. 4. Focus on squeezing your shoulder blades together as you perform the rotation, ensuring that only your forearms are moving. 5. Return to the starting position with control and repeat for the desired number of repetitions, keeping your posture stable throughout.",