Comments: If any of this hurts, stop or back off a bit. Otherwise, I
strongly recommend that you master this dryland exercise in three stages.
Watch the video first, and then perform the exercise a couple of times
a day. Do not rush it. It will take some time to "learn" to
rotate your arms externally to the point where your elbows face the ceiling
at the 11-and-1 o'clock position.
First just learn to rotate your arms in your shoulder sockets, without
applying any pressure on your hands.
Increase your range of motion. The goal is to rotate your elbows straight
up toward the ceiling. Start by moving your arms back towards a 9-and-3
o'clock position (assuming 12 is straight ahead) until you can get your
elbows rotated straight up, comfortably. Then move your arms slightly
forward toward the 11 o'clock - 1 o'clock position and start the exercise.
Start slowly, rotating your arm externally in your shoulder socket,
and rotating your entire "shoulder assembly" toward your head.
Then speed up the action as the movement becomes more comfortable. When
you can perform this at the 11-and-1 o'clock position - or as close
to that position as you are going to get - you are ready for the next
After rotating the elbows, practice applying pressure on the heel
of your hand (not your fingers). But be sure not to apply pressure until
after you get to your maximum rotation point.