Shoulder Internal Rotation with Stick

Technique

How to perform Shoulder Internal Rotation with Stick

1. Stand tall with your feet hip‑width apart and hold a dowel or stick behind your back, grasping the one end with your right hand next to your hip.
2. Reach your left arm behind your lower back and grip the other end of the stick with your left hand, palm facing outward.
3. Engage your core to keep your torso upright.
4. This is your starting position.
5. Inhale, then exhale as you gently pull the stick to the side with your right hand, guiding your left hand farther to the side and creating an internal rotation stretch in the left shoulder.
6. Hold the stretch for the recommended duration, breathing steadily and keeping both shoulders relaxed without forcing the range of motion.
7. Inhale as you slowly return the stick, releasing tension, then switch arm positions and repeat on the opposite side.

Programming relevance

Muscles involved

Primary targets: Infraspinatus, Posterior Deltoid, Teres Minor.