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Exercise overview
Training details
Shoulders
Equipment
Bodyweight
Sets × time
2 × 30 sec
Rest
15 sec
How to perform it
Step-by-step instructions
- 01Lie on the working side with the shoulder and elbow both bent about 90 degrees and the upper arm perpendicular to the torso.
- 02Stack the shoulder blade gently against the floor and keep the head supported.
- 03Use the opposite hand to guide the working forearm toward the floor in internal rotation.
- 04Stop at a mild stretch in the back of the shoulder and avoid pressing into sharp or pinching discomfort.
- 05Hold with relaxed breathing, release slowly, and repeat on the other side.
Use this exercise in a plan