Internal/External Rotation Option 1: Standing with the dowel aligned with your spine, one arm is overhead and reaching behind the head to grab the dowel at the base of the neck while the other arm is reaching behind your back and grabbing the dowel near your bottom. Raise the dowel straight up towards the ceiling by trying to straighten your top arm and bending your bottom arm. Internal/External Rotation Option 2: Standing, hold the dowel with both hands, palms up and about hip width apart. Bend your elbows to bring the dowel up to belly height. Keeping your elbows bent and at your sides, slide the dowel to the right and to the left as far as you comfortably can.