Against-Wall Shoulder Internal & External Rotation

Internal and External Shoulder Rotation Against Wall

1. Starting Position:

   • Stand next to a wall, facing away from it.

   • Position your feet shoulder-width apart for stability.

   • Keep your core engaged and maintain a neutral spine.

2. Arm Positioning:

   • Raise your arms to shoulder height, keeping your elbows bent at 90 degrees. Your arms should be parallel to the floor.

   • Press the back of your hands against the wall.

   3. Internal Shoulder Rotation:

   • Slowly rotate your forearms towards your body while keeping your elbows against the wall.

   • You should feel a stretch in the back of your shoulders and upper arms.

3. Return to Starting Position:

   • Carefully return to the starting position by reversing the movement, pushing your forearms back against the wall.

4. External Shoulder Rotation:

   • From the starting position, rotate your forearms away from your body while maintaining elbow contact with the wall.

   • You should feel a stretch in the front of your shoulders.

5. Return to Starting Position:

   • Again, return to the starting position by reversing the movement back towards your body.

6. Repetitions:

   • Perform 10-15 repetitions of internal and external rotations, alternating between the two movements.

7. Breathing:

   • Inhale as you rotate your arms internally and exhale as you rotate them externally.

Tips

• Keep your movements slow and controlled to avoid strain.

• Focus on keeping your elbows in contact with the wall throughout the exercise.

• Stop if you experience any pain and consult a professional if necessary.