Can I do the arm waves for internal rotation while side-lying?

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Yes, this exercise can also be performed while side-lying. To do the side-lying arm-waves exercise lie on your side with your arm abducted and flexed 90 degrees at the elbow. Your forearm and back of the hand should be flat on the floor. Your knees should also be bent approximately 90 degrees, but here, comfort is key. Using this as your starting position, contract your stomach and slowly rotate your upper arm internally, towards your feet, bringing your hand into the air. Go as far as you can without restriction and then return to your starting position. Perform this movement for the desired amount of repetitions. You may be able to add a small 2-5lb weight as you get stronger.

Rick Olderman
Physical Therapy
The arm-waves exercise (an exercise that helps restore normal range of motion to the shoulder joint) for internal rotation modified to side-lying is a good alternative if your shoulders are very tight and you cannot get adequate leverage when lying on your back. Lie down on your right side with your right arm on the floor resting 90 degrees from your body and your elbow bent at 90 degrees so your hand points up toward the ceiling. With your left hand, slowly and gently help your right hand rotate forward, down to the floor. Stop once you feel the stretch in the back of your shoulder. Hold for 30-60 seconds and return to the starting position.
Fixing You: Shoulder & Elbow Pain: Self-treatment for rotator cuff strain, shoulder impingement, tennis elbow, golfer's elbow, and other diagnoses.

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Fixing You: Shoulder & Elbow Pain: Self-treatment for rotator cuff strain, shoulder impingement, tennis elbow, golfer's elbow, and other diagnoses.

The shoulders are a floating system on the trunk, held in place and moved by muscular control. The foundation of shoulder movement is the shoulder blade which has precise resting and moving...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.