Stretching the internal rotation of your shoulders can help prevent injuries such as frozen shoulder, rotator cuff tendinitis and shoulder impingement syndrome. Stretches can help increase range of motion and mobility, restore flexibility and relieve pain. If you have a shoulder injury or are experiencing pain, consult your doctor before beginning a stretch routine to determine appropriate treatment.
Towel Stretch
The towel stretch is a light resistance exercise to increase strength in your shoulders. Place your right hand behind your back with your left hand holding a towel, also behind your back. Grab the towel with your right hand and gently pull your left hand upward. The towel should be in a vertical position. Hold this pose for 30 seconds and repeat with your other shoulder.
Internal Rotation Stretch
This internal rotation stretch can help increase your range of motion and relieve pain. Lie on your back with your elbow bent at 90 degrees and your hand up toward your head. Have a partner rotate your shoulder, pushing your palm toward the floor. Hold this pose for 10 to 30 seconds and repeat with your other shoulder.
Shoulder Flexibility Stretch
While sitting, move the arm you wish to stretch to the middle of your back with your palm facing outward. Put your other hand underneath the hand behind your back and gently push upward until you feel the stretch. Hold this pose for five seconds, doing three sets, three times a day. Work up to holding the pose for 30 to 60 seconds. Repeat this with your other shoulder.
Posterior Capsule Mobility Stretch
This stretch helps improve shoulder mobility, specifically joint motion. Stand straight with your arms by your side. Bring up the arm you wish to stretch and cross it in front of your chest. With your other hand, pull your elbow as close to your other shoulder as possible. Hold this pose for 10 to 15 seconds, for five sets. Repeat with your other shoulder.
Side-Lying Posterior Capsule Stretch
This stretch can improve mobility and help stabilize the scapula. Lie on your side with the shoulder you wish to stretch on the bottom. Your shoulders should be perpendicular to the floor with the elbow of your lower arm bent to 90 degrees. With your other hand, slowly pull your arm toward the floor. Hold this pose for 10 to 15 seconds for five sets. Repeat this with your other shoulder.
