Internal Shoulder Rotation Stretch

Setup

Face up on a bench, the elbow bent to a right angle with the upper arm resting level with the shoulder and the fingers toward the ceiling.

Steps

1. Let the forearm tip forward toward the hips.
2. Hold the front of the shoulder down so it cannot roll up.
3. Stop at a gentle pull behind the shoulder, then return.

Common mistakes

Shoulder lifting off the bench to let the hand go lower: keep it down; the range is small. Forcing the forearm with the other hand: let gravity do it. Elbow drifting away from shoulder height: keep the upper arm level.

Breathing

Slow and even through the hold.