Step 1: Stand Up Straight

Start by standing up straight with your feet hip-width apart. Keep your back straight, and your core engaged throughout the entire exercise.

Step 2: Extend Your Arm

With your palm facing forward, slowly extend your right arm straight out in front of you. Ensure your arm is in line with your shoulder. This will be the starting position.

Step 3: Start the Rotation

From the starting position, start to slowly move your arm in a clockwise direction, making a big circle. As you do this, gradually lift your arm upward until it's fully extended overhead. Try to make the circle as big as possible without causing discomfort.

Step 4: Turn the Palm

As your arm reaches the top of the circle, start to turn your palm so that it faces backward. Continue the circular motion, bringing your arm down to your side.

Step 5: Finish the Rotation

As you bring your arm back down to your side, your palm should be facing outwards. That's one complete rotation.

Step 6: Repeat

Perform this motion for the desired number of repetitions, then switch to the other arm.

Remember:

• Try to keep the rest of your body as still as possible during the rotations. The motion should only be coming from the shoulder joint.
• Do not force the rotation if you feel pain. The movement should be smooth and controlled, not forced.