Standing Internal Rotation Slide with Towel
The inward twin of the towel slide: the forearm rests on a towel on a waist-high box and glides in toward the belly as the shoulder rotates.
How to do it
Setup
Standing beside a waist-high box, elbow bent 90° at the side, the forearm on a towel on the box, hand pointing out.
Steps
- Glide the hand in toward the belly by turning the upper arm.
- Keep the elbow tucked to the ribs throughout.
- Slide back out slowly; switch arms after the set.
Common mistakes
Elbow drifting off the ribs: keep it pinned; the upper arm only rotates. Turning the torso toward the box: the chest stays square. Pressing down on the towel: let it glide; the box carries the arm.
Breathing
Exhale sliding in, inhale sliding out.
