Stand up straight, bend your right elbow around 90º and grab your right forearm. Contract your pelvic floor and core while keeping your chest up.
Keeping your right elbow close to your body, do an isometric external rotation with your right arm while you exhale. Return to the starting position in a smooth movement while you inhale. Maintain the effort for the required time. Repeat the movement for the specified amount of repetitions, then switch sides and repeat the exercise.TIPS: Make sure you do the exercise without any movement of your body.