Shoulder Internal Rotation Against Wall

How to perform it

Step-by-step instructions

1. 01Stand beside a wall with the working elbow bent about 90 degrees and held close to the ribs.
2. 02Place the palm or inner forearm against the wall while keeping the shoulder blade gently set.
3. 03Press inward into the wall without allowing the arm, torso, or shoulder to move.
4. 04Maintain the isometric effort at a light to moderate intensity while breathing normally.
5. 05Release gradually, reset the shoulder, and repeat before switching sides.