Side Lying Internal Rotation Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Body weight
- Body Part
- Shoulders
- Primary Muscle
- Shoulders
- Secondary Muscles
- Pectoralis Major Sternal Head, Latissimus Dorsi, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Lying Shoulder Internal Rotation, Internal Shoulder Stretch
How to: Side Lying Internal Rotation
- Lie on your side with your knees bent and your affected arm resting on your side.
- Keeping the elbow stationary, rotate the forearm down towards the floor, feeling a stretch in your shoulder.
- Hold this position for the desired duration before returning to the starting position.
Common Mistakes
- Twisting the torso instead of isolating the shoulder.
- Holding the breath while stretching.
- Stretching too far, which can lead to injury.
Modifications
- Perform the stretch while sitting if lying down is uncomfortable.
- Use a pillow for additional support under the head or neck.
Tips
- Ensure proper alignment of the shoulder with the elbow during the stretch.
- Hold the stretch for 15-30 seconds without bouncing.
- Breathe deeply and relax into the stretch.
Side Lying Internal Rotation Alternatives
Tags
shoulder
stretching
flexibility
rehabilitation
mobility
internal rotation