How to do it
You need: A resistance band, A rolled hand towel.
Anchor a resistance band at about elbow height. Stand side-on so the anchor is on the same side as the arm you are working. Hold the band in that hand, tuck your elbow into your side bent to 90 degrees, with a rolled towel between your elbow and your ribs.
- Start with your forearm turned slightly outwards and the band under light tension.
- Keeping your elbow tucked in, rotate your forearm inwards across your tummy.
- Return slowly to the start, controlling the band all the way back.
Form cues
- The towel stays tucked against your side throughout.
- The movement comes from the shoulder rotating, not from leaning your body.
- Slow and controlled in both directions.
Common mistakes
- Letting the elbow lift away from the ribs.
- Rotating the trunk instead of the shoulder.
- Snapping back to the start rather than controlling the return.
Safety: Stop and message your physio if the movement becomes sharply painful or the shoulder feels unstable.