Cuban Rotation

The Cuban Rotation is another excellent movement for your shoulder health and mobility.  It should be done several times a week for a few sets of 5 reps.  The goal is to gradually add weight for increased shoulder strength.

The key points are:

Keep shoulders externally rotated and squeeze shoulder blades together

Keep elbows in line with shoulders, lower arm should be vertical to floor

Engage glutes and abs, refrain from arching low back

In this video I am using a PVC pipe filled with sand, which gives it a weight of approximately 5 lbs.  Use of a 15 lb Olympic training bar also demonstrated.

The movement can be performed with a broom stick, a hockey stick, a wooden dowel, or anything else of a similar nature. Weight can be added by using a small metal weight plate loaded on the bar.
Start light (2.5 lbs), and work up gradually over time in 2.5 lb increments.  The long range goal is to work up to using 50% of body weight for sets of 5 reps!

There may be some tightness, clicking and/or discomfort, but there should be NO PAIN in the shoulders while performing this movement.  Sharp pain indicates that there may be a structural issue that may need to be addressed by a Physiotherapist.