Shoulder - Medial Rotation (Internal Rotation)
Improve shoulder internal rotation with this bodyweight stretch. Enhance joint mobility and reduce stiffness for better overhead movement and daily
Variations of Shoulder - Medial Rotation (Internal Rotation)
Cable Shoulder Internal Rotation
Strengthen your shoulder internal rotators with cable internal rotations. Improve shoulder stability, posture, and reduce injury risk for overhead
Shoulder - Lateral Rotation (External Rotation)
Strengthen your rotator cuff with bodyweight lateral rotations to improve shoulder stability and health. Perfect for injury prevention and rehabilitation.
Resistance Band Standing Shoulder Internal Rotation
Strengthen your rotator cuff with resistance band standing shoulder internal rotation.
Dumbbell Seated External Shoulder Rotation
Strengthen your posterior deltoids and rotator cuff with the Dumbbell Seated External Shoulder Rotation.
Description
This exercise works primarily the shoulder muscles by rotating the shoulder inwards.
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How to Do Shoulder - Medial Rotation (Internal Rotation)
- 1Setup
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.
- 2Setup
Use your opposite hand to grasp the wrist or forearm of the working arm, preparing to assist the rotation.
- 3
Gently and slowly pull your working forearm across your body towards your navel, rotating your shoulder internally.
- 4
Hold the stretch for the prescribed duration, feeling a gentle pull in the posterior aspect of your shoulder.
- 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.
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Related Exercises
Shoulder - Transverse Flexion
Effectively stretch your posterior deltoid and rotator cuff muscles with this simple bodyweight transverse shoulder stretch.
Side Lying Internal Rotation
Strengthen your rotator cuff with side lying internal rotation. This exercise targets the subscapularis for shoulder stability and health.
Shoulder - Extension
Improve shoulder flexibility and range of motion with this bodyweight shoulder extension stretch.
Shoulder - Flexion
Strengthen your anterior deltoids and improve overhead mobility with bodyweight shoulder flexion.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Kettlebell Around Head Rotation
Build shoulder mobility and stability by rotating a kettlebell around your head in a controlled circular path.
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