FRIDAY (Dec 28) MINI CHALLENGE

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jesindc
jesindc Posts: 724 Member
in Fitness and Exercise
200 SIDELYING EXTERNAL ROTATIONS

Here’s how to do them: http://www.youtube.com/watch?v=oNCuZh2Os_U

Lie on side with arm resting on stomach and a small rolled up towel under the arm. Slowly rotate arm upwards and stop when forearm is in a position just above horizontal. This exercise should be initiated using very light weight (1-3 lb dumbbells). No weights? Grab a can of vegetable or a water bottle.

Be sure to switch sides!

Great for building strength in your rotator cuff.

Post once to accept and post back once completed!

Replies

  • keekahari
    keekahari Posts: 52 Member
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    I got this :)
  • Mal76137
    Mal76137 Posts: 163 Member
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    in
  • cwrugiraffe
    cwrugiraffe Posts: 104 Member
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    I'm in!
  • Siekobilly
    Siekobilly Posts: 401 Member
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    Count me in. Quick (probably dumb) question though; 100 on each side for a total of 200, or 200 on each side?
  • athenaheim
    athenaheim Posts: 496 Member
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    I accept but cant do it until I get off work at 3
  • jesindc
    jesindc Posts: 724 Member
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    Count me in. Quick (probably dumb) question though; 100 on each side for a total of 200, or 200 on each side?

    100 on each side for a total of 200. If you are a pitcher and feel like 200 is just a warm up, feel free to do more. I was dying at 50 with just a 2 lb weight... Which explains why I throw like a girl (and when I say girl, I mean like a 5-year-old girl) ;)
  • 2precious4u
    2precious4u Posts: 10 Member
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    I'm in...But they will be worked on this evening.
    NO worries on trying to feel like a pitcher. I'll stick to 100 on each side. Thanks for the challenge.

    Will this be done every day or every Friday?
  • tairaven
    tairaven Posts: 72 Member
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    I'm in, but will also be doing it this evening after work. 100 each side.. got it!
  • freeone17
    freeone17 Posts: 18 Member
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    Count me in.
  • runningwiththepups
    runningwiththepups Posts: 64
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    I'm in! :smile:
  • cwrugiraffe
    cwrugiraffe Posts: 104 Member
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    200 done with 3lb weights!
  • the_stephinator
    the_stephinator Posts: 39 Member
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    I'm in! btw, you rotate your arm upwards (hand toward ceiling with elbow staying on your side) til your forearm is just past VERTICAL not horizontal :0)

    glad I watched the video because I was really confused.
  • runningwiththepups
    runningwiththepups Posts: 64
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    Completed! Took a little longer with my right, but 100 on each side, done! :)
  • the_stephinator
    the_stephinator Posts: 39 Member
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    done with 1lb weights (I REALLY throw like a little girl :blushing: ) inspired me to do a lot more strength training ~ 45 minutes total! thanks for the challenge!
  • Mal76137
    Mal76137 Posts: 163 Member
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    done

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