Stick Assisted Standing Shoulder Internal Rotation
The towel-behind-the-back stretch done with a stick: the top hand draws the stick up so the lower hand slides up the spine, then lets it down.
How to do it
Setup
Standing, a stick held upright behind the back, the top hand behind the head and the bottom hand at the lower back.
Steps
- Draw the stick up with the top hand, sliding the lower hand up the spine.
- Stop where the lower shoulder feels a mild stretch.
- Let the stick back down slowly and repeat; switch hands after the set.
Common mistakes
Jerking the lower hand up the spine: draw the stick smoothly and evenly. Bending sideways toward the top arm: keep the ribs level and stand tall. Letting the lower hand leave the back: keep the knuckles sliding along the spine.
Breathing
Breathe steadily; exhale as each pull deepens.
