Challenge: Fix your shoulder

This week's challenge is an exercise one, and the activity comes from shoulder rehabilitation. The challenge isn't in the completion of the exercise so much as your behavior--can you be disciplined enough to do this exercise every single day for the week? The exercise is external shoulder rotation.

Preferably you would do this with an elastic band/theraband, but you can do it with a light dumbbell, can of soup, or nothing at all if need be. I'll put the instructions after the jump, so click read more if don't know how to do this exercise.

For a little more regulation--you must complete 10 reps on each arm every day. Post achievement in the comments.


External shoulder rotation with theraband: tie the theraband to a pole or other static object. Start with arm at side, elbow bent at 90 degrees, the band crossing past your body (so if your holding it in you right hand, it should be tied off over by your left arm). Rotate your hand out, keeping your forearm parallel to the floor, and return under control.

External shoulder rotation with DB/can/nothing: hold arm straight out from body at shoulder height, elbow bent at 90 degrees, forearm pointing straight forward. Rotate arm so hand goes from pointing to the ground to pointing to the ceiling. Be careful to not over rotate either way.