360° Shoulder Rotation

Step-by-Step Instructions :

Start Position:

Hold the towel with both hands extended.

Complete Circle:

Aim to rotate your arms 360 degrees, bringing the towel overhead, behind your back, and then back to the starting position.

Repeat:

Perform multiple repetitions in a controlled manner.

Starting Position:

Standing Position:

Stand with your feet shoulder-width apart.

Towel Grip:

Hold a towel with both hands, keeping it taut between your hands.

Muscles Involved:

Deltoid Muscles:

All three heads of the deltoid (anterior, medial, and posterior) are engaged throughout the rotation.

Rotator Cuff Muscles:

Including the supraspinatus, infraspinatus, teres minor, and subscapularis, which stabilize and assist in the rotation of the shoulder joint.

Safety Notes:

• Perform the rotation slowly and smoothly to avoid jerking or straining the shoulder joint.
• Stop immediately if you experience pain or discomfort, which could indicate improper form or underlying issues.
• Range of Motion*: Do not force the rotation beyond your comfortable range of motion to prevent injury.

Starting Position:

Shoulder Mobility:

Improves flexibility and range of motion in the shoulder joint.

Rotator Cuff Strengthening:

Helps strengthen the rotator cuff muscles, which are crucial for shoulder stability.

Rehabilitation:

Can be used in rehabilitation programs for shoulder injuries (under professional guidance)