Although most people tend to develop restrictions on the external rotation of their shoulders, injury or inflammation may restrict internal rotation of your shoulders and subsequently limit flexibility. Usually restriction on internal rotation range of motion results from rotator cuff injuries. Because of their small size, the muscles of the rotator cuffs are particularly prone to injury. Stretching these muscles regularly, and before exercising, decreases the risk of this common type of injury.
Elbows on Desk Stretch
This stretch opens your chest, upper back and shoulders and is an effective warm-up for other shoulder stretches. Place your bent elbows on your desk and clasp your hands together. Lean forward, bringing your chest down between your arms, until you feel a stretch in your shoulders. Hold the stretch for 20 to 30 seconds.
Wall Stretch
This stretch targets your rotator cuffs specifically. Stand in front of a doorway with your right arm close to the wall. Bend your arm at the elbow and place it against the wall, so that the back of your hand, forearm and upper arm are flush against the wall and your arm forms a 90-degree angle with your fingers pointed downward. Step forward, being mindful that you do not turn your chest toward the right because this will decrease the stretch's effectiveness. Hold for 20 to 30 seconds. Switch arms to stretch the left shoulder.
Towel Stretch
If you experience significantly limited range of motion in your shoulder, this stretch can feel intense. The towel can assist you in easing into the stretch at a slow, controlled pace. Drape a towel across your right shoulder. Place your right arm behind your back and grab hold of the towel. Grab the other end of the towel with your left hand. Gently guide the towel down your chest with your left hand. Stop when you feel a stretch in your right shoulder. Hold the stretch for 20 to 30 seconds. Switch sides to stretch the left shoulder.
Assisted Internal Rotation Stretch
A partner can assist with stretches, especially if you have significant range of motion limitations. When doing this stretch, choose a partner whom you trust and make sure your partner understands the stretch. Your partner should move your arm slowly and evenly through the stretch, and never bounce, pull or force your arm beyond your range of motion. Lie on your back on a bench or bed. Bring your right arm off the edge of the bench. Bend your elbow to 90 degrees, so that your upper arm is perpendicular and your forearm is parallel to your body. Point your fingers in the same direction as your toes. Your partner should gently press your fist toward the floor until you feel a stretch. Hold the stretch for 20 to 30 seconds. Switch arms to stretch your left shoulder.
Eagle Arms Stretch
A yoga pose that targets the internal rotation of the shoulders, the arm portion of garudasana, or Eagle, pose provides an effective stretch you can perform throughout the day. Lift your arms to your sides. Cross your right upper arm underneath your left upper arm in front of your chest. Bring your right forearm around the inside of your left forearm and place the palms of your hands together. Hold for 20 to 30 seconds. Repeat the stretch with the arms in the opposite position. As your flexibility progresses, move your fingers up toward the ceiling to deepen the stretch.
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