Self-Stretches to Increase the Shoulder's Internal Rotation

To feel the effects of shoulder internal rotation give yourself a big bear hug. The action of crossing your arms across your chest activates the internal rotation of your shoulders and might just give you the warm fuzzies, too. To keep your shoulders healthy and happy increase the flexibility throughout your entire shoulder girdle with exercises that support the internal rotation of your shoulder joints. Flexible and strong shoulder internal rotation is necessary to lift, pull and reach across the body in daily life and to swing the arm in sports like baseball, hockey and golf.

  1. Pendulum Warmup

    • Start your stretching session with the pendulum exercise to warm up your entire shoulder girdle. Stand up tall with a straight spine next to a weight bench or chair. Bend at the waist and support the hand closest to the chair or bench. Allow the opposite arm to hang free toward the floor. Move your upper body in a clockwise motion so it initiates a circular swing in the shoulder and arm. Perform 10 clockwise circles and finish with 10 counterclockwise circles. Switch sides and perform the pendulum circles on the opposite side. You may also choose to perform this exercise with a 3- to 5-lb. weight in the hanging hand.

    Internal Rotation Mobility Stretch

    • The internal rotation mobility stretch improves shoulder joint functioning by initiating internal rotation of the joint. To perform the stretch cross your right arm across your chest and lightly cup the left shoulder with your right hand. Support the right elbow with your left hand and gently use the left hand to draw your right arm toward the left shoulder. In this movement you might also feel a stretch along and underneath the right shoulder blade. Hold the stretch for 10 to 15 seconds before switching sides.

    Towel Mobility Stretch

    • The towel mobility stretch activates both internal and external rotation of the shoulders -- as the arm resting on the lower back externally rotates, the top arm internally rotates. Grab a towel or yoga strap and hold it in your right hand. Bend your right elbow and position your right arm behind your back. Bend your left elbow and reach behind you to grab hold of the towel in your right hand. Rotate your left shoulder and elbow towards the midline of your body. Hold this stretch for 10 to 15 seconds before switching sides. If your shoulders are flexible enough to interlace your fingers behind your back perform this stretch without a towel.

    Eagle Pose Modification

    • Eagle Pose modification utilizes only the arm movements of the full body pose to encourage internal shoulder rotation. To perform Eagle Pose extend both arms out in front of you at shoulder height. Cross the left arm over the right arm and bend both elbows. As you bend your elbows the left elbow naturally nestles in the crook of the right inner elbow. Point your forearms and hands toward the sky as you lift your elbows up and away from the body. You should feel a deep stretch along and underneath the shoulder blades. Hold Eagle Pose arms for 30 seconds before switching sides.