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.

4. Return to Starting Position:
- Carefully return to the starting position by reversing the movement, pushing your forearms back against the wall.

5. 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.

6. Return to Starting Position:
- Again, return to the starting position by reversing the movement back towards your body.

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

8. 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.