Shoulder Internal Rotation Stretches - Ask Doctor Jo

Author: AskDoctorJo

Hey everybody, it's Doctor Jo. I had a question on Facebook from Anita. She wanted to know how can she get more motion in her shoulder to be able to wash her back and get her hand behind her back. This is called internal rotation.

So I'm gonna show you some stretches for internal rotation today. Let's get going. Okay, so I rolled up my sleeve so you can see my bulging biceps. Just kidding, so you can see arm and what it's doing. So the first one for internal rotation, this is probably the easiest one, so this is the one you probably want to start off with. Get your arm at about a 90 degree angle, and then a 90 degree angle at your elbow. You just want to bring it down towards the floor. Now if you're really tight, you might only be able to get to here.

Hold it for about 30 seconds, and then come back up. Some people are gonna go further than that, but the key is to make sure the shoulder doesn't come up. If you arch up like that, you're taking away from the stretch. So even if you have to push your upper body down a little bit so you don't get that movement. This is the internal rotation part.

Holding it there, and then coming back up. If that's too easy for you, then you can roll over onto your side. So once you get onto your side, it's gonna be the same motion except this time you're gonna give yourself some pressure for that internal rotation. So you're just gonna push down this way, not to pain, but just to tension. Hold it for about 30 seconds.

Shoulder Internal Rotation Stretches - Ask Doctor Jo

If you want to come up just a little bit, you can do that as well. Hold it there for 30 seconds, relax, and do that 3 times in a row. If that becomes easy, I've got one more stretch that will actually help get behind your back. For the last stretch, take a towel or maybe a belt, something that's sturdy and strong. Put it in the good arm, and throw it behind your back. With your bad arm, grab it behind you underneath.

I'm gonna turn around, so with your good arm, start pulling upwards to stretch the this arm. Now starting off, you might only be able to get down to here. Eventually you want to pull as far as you can. Hold for 30 seconds, come back down, and do that 3 times working your way up. Those were the 3 stretches to increase your shoulder internal rotation. If you have any questions, leave them in the comments section.

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