Shoulder Plate Rotation

• Hold a light weight plate (5-10 lbs) with both hands in front of your body at chest level. Keep your elbows bent and close to your sides.

• Keeping your chest upright and core engaged, lift the weight to the level of your head and make circles around it following the same direction. Focus on moving from your shoulders, not your arms or hands.

• Pause, then slowly rotate back to center and rotate towards the other direction.

• Make sure the movement is controlled and smooth. Don't swing the weight around.

• Keep your head and neck aligned with your spine throughout the movement. Don't crane your neck to follow the plate.

• Make it harder by holding a heavier plate close to your body. Or make it easier by holding a lighter plate away from your body.

• Stand with your feet hip-width apart in an athletic stance for stability. Engage your core throughout.

• Breathe evenly throughout the exercise. Exhale as you rotate, inhale as you return to center.