Shoulder - Medial Rotation (Internal Rotation)

Description

How to Do Shoulder - Medial Rotation (Internal Rotation)

1. 1
   Setup

   Stand tall with good posture, then bring one arm up with your elbow bent at a 90-degree angle, keeping your elbow tucked close to your side.

2. 2
   Setup

   Use your opposite hand to grasp the wrist or forearm of the working arm, preparing to assist the rotation.

3. 3

   Gently and slowly pull your working forearm across your body towards your navel, rotating your shoulder internally.

4. 4

   Hold the stretch for the prescribed duration, feeling a gentle pull in the posterior aspect of your shoulder.

5. 5

   Slowly release the stretch and return to the starting position, then repeat on the other side.

Tips

• Focus on controlled, smooth movement; avoid bouncing or jerking into the stretch to prevent injury.
• Maintain an upright torso and keep your hips square, ensuring the rotation comes solely from the shoulder joint.
• Breathe deeply throughout the stretch to help relax the muscles and increase your range of motion.
• If your mobility is very limited, start with a smaller range of motion and gradually increase as flexibility improves.

Common Mistakes

• ×Forcing the stretch too aggressively can lead to strain; instead, ease into the stretch until you feel a mild, comfortable tension.
• ×Allowing the elbow of the stretching arm to flare away from the body reduces the stretch's effectiveness; keep it tucked in tightly.
• ×Twisting the torso to achieve more range of motion means you are not isolating the shoulder; keep your chest and hips facing forward.