Internal Rotation Shoulders Mobilization
Standing beside a rack upright with the elbow bent at the side, press the palm into the post as if turning the forearm inward and hold; nothing moves.
How to do it
Setup
Standing side-on to a rack upright, elbow bent to 90° at the side, the palm against the post.
Steps
- Press the palm into the post as if turning the forearm across the body.
- Hold the push with the elbow tucked to the ribs.
- Ease off slowly, then turn around to work the other arm.
Common mistakes
Elbow drifting off the ribs: keep it tucked; the upper arm stays still. Twisting the trunk into the push: stand square; only the shoulder turns. Pushing to pain: a firm, steady effort is enough.
Breathing
Steady throughout; never held.
