I'm Sara Holliday, and I'm gonna demonstrate self stretches to increase shoulder's internal rotation. The shoulder rotation is an area of common injury. So what I'm gonna show you are some stretches that will help to prevent injury. Now if you already have a shoulder injury, make sure to consult with your doctor or physical therapist prior to trying any of these stretches. You're gonna bring the right arm right across your chest, grabbing a hold of the elbow with your left hand. You're gonna hold it here for 10 to 15 deep breaths. After you've held it there, you're gonna take your right arm and bring it behind your back. Your left arm goes underneath your right hand, and you're gonna work to bring your hands towards your elbows if you're flexible enough. I'm gonna show you from the back so that you can see. After you reach the arms behind your back, you're going to twist and look over your right shoulder, like this. Demonstrating again from the back. You will hold that for 10 to 15 deep breaths, release the fingertips down, and you'll repeat this sequence on your left side. After you've repeated it on your left side, you're gonna take both arms out in front, then you're gonna wrap your right arm over your left like you're giving yourself a great big hug. With your elbows up and out you're gonna gently pull the elbows apart. After you've put the right arm over the left, you're gonna switch and put the left arm over your right, giving yourself a great big hug.