Shoulder Internal Rotation Stretch – AAROM, Dowel

  • HOW: The goal of this exercise is to use your opposite arm as much as possible to facilitate improving the desired motion. Hold onto a stick or something light behind your back that is long enough to hold in both hands . You will have an alternative grip, for example if you’re focusing on your right shoulder your left palm facing forward, right palm facing backwards . Using your left arm, drive your right hand behind your back as far as you feel comfortable with. Slowly return to the starting position and repeat, as you perform more reps you may increase your range of motion.
  • FEEL: In this example, you should feel your left arm doing most of the work and your right arm going for a ride. You should feel your right arm working its way behind you and up your back if possible. You may feel a stretch in the front and on the side of your shoulder.
  • COMPENSATION: Do not lean forward too much and let your upper back round, do not turn your body, do not compensate at your wrist.

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