Exercise - Side-Lying Dumbbell In-Rotation


Correct form


Position : Side-lying
Lie on one side, place a towel roll between the elbow and trunk of the arm resting under the trunk, elbows bend to 90 degrees holding dumbbell such that fist is towards the floor.


Form & Movement
Maintain chin tuck, blades set and core set. Breathe out, rotate the arm towards the ceiling such that the elbow does not move away from the trunk. Breathe in, rotate the arm towards the floor. Repeat.
Body types : Shoulder
Conditions : Adhesive Capsulitis Anterior Shoulder Dislocation Anterior Shoulder Instability Frozen Shoulder Inferior Shoulder Dislocation Inferior Shoulder Instability Recurrent Shoulder Instability Rotator Cuff Tendonitis Supraspinatus Tendonitis