Towel Assisted Internal Rotation

Technique

How to perform Towel Assisted Internal Rotation

1. Stand upright with your feet hip‑width apart and hold a towel in your right hand, draping it over your right shoulder so the towel hangs down your back.
2. Reach your left arm behind your lower back and grasp the bottom end of the towel with your left hand, palm facing outward.
3. This places your left shoulder in gentle internal rotation.
4. Inhale to brace your core and lengthen your spine, then exhale as you use your right hand to slowly pull the towel upward, guiding your left hand higher along your back until you feel a mild stretch in the front of the left shoulder and chest.
5. Hold this position for the recommended duration, breathing steadily and keeping both shoulders relaxed - avoid forcing the stretch or letting the left shoulder roll forward.
6. Inhale as you gently release tension on the towel, lowering your left hand back down, then switch arms and repeat on the opposite side.

Programming relevance

Muscles involved

Primary targets: Infraspinatus, Posterior Deltoid, Teres Minor.