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shoulder mobility exercises

5 Minutes to Better Shoulder Mobility: Try These Internal Rotation Exercises

Improve Your Shoulder Mobility in 5 Minutes a Day
with These Internal Rotation Exercises

If you spend a lot of time sitting at a desk or engaging in activities that require repetitive arm movements, you may have noticed that your shoulder mobility has decreased over time.

Tight, inflexible shoulders can lead to discomfort and even pain, especially if you’re an athlete or engage in activities that require a lot of shoulder movement. 

That’s where internal shoulder rotation exercises come in! These moves are designed to improve mobility and flexibility in the shoulder joint, and can help alleviate discomfort and tension.

In this blog post, we’ll delve into the benefits of internal shoulder rotation exercises and give you a step-by-step guide on how to perform these moves correctly.

So if you’re looking to improve your shoulder mobility and flexibility, read on!

What are internal shoulder rotation exercises?

Internal shoulder rotation exercises are a type of exercise that focuses on improving mobility and flexibility in the shoulder joint. These exercises are designed to stretch and strengthen the muscles and tissues around the shoulder blade, including the rotator cuff muscles, the deltoids, and the upper back muscles.

Internal shoulder rotation exercises involve moving your arms and shoulders in a circular motion, either with or without resistance. These exercises can be performed with the use of a resistance band, a dumbbell, or simply your own body weight.

Benefits of internal shoulder rotation exercises

  1. Improved shoulder mobility and flexibility: The main benefit of internal shoulder rotation exercises is that they can help improve mobility and flexibility in the shoulder joint. 

    When you perform these exercises regularly, you’ll be able to move your arms and shoulders through a greater range of motion, which can help prevent stiffness and discomfort.

  2. Alleviation of discomfort and tension: If you have tight, inflexible shoulders, you may experience discomfort or tension when you engage in activities that require a lot of shoulder movement. 

    By performing internal shoulder rotation exercises, you can help alleviate this discomfort and tension by stretching and strengthening the muscles and tissues around the shoulder blade.

  1. Enhanced athletic performance: If you’re an athlete, improving your shoulder mobility and flexibility can help you perform better in your sport. 

    For example, if you play a sport that requires you to throw a ball, such as baseball or football, having good shoulder mobility and flexibility can help you throw the ball with more power and accuracy.

  2. Improved posture: Poor posture is a common problem that can lead to discomfort and even pain. 

    By performing internal shoulder rotation exercises, you can help improve your posture by strengthening the muscles in your upper back and shoulders, which can help keep your shoulders and spine aligned correctly.

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How to perform internal shoulder rotation exercises?

  1. Internal shoulder rotation with a band:

    To perform this exercise, you’ll need a resistance band.

    Stand with your feet shoulder-width apart and hold the band in both hands, with your arms extended straight out to the sides. Slowly rotate your arms inward, bringing your hands towards your body. Hold for a few seconds, then slowly rotate your arms back out to the starting position. Repeat for 10-15 reps.

  2. Wall slides:

    Stand facing a wall with your feet shoulder-width apart. Place your palms on the wall, with your arms straight and slightly wider than shoulder-width apart. 

    Slowly slide your arms up the wall, keeping your palms pressed against the surface. As you slide your arms up, rotate them inward so that your palms are facing each other when you reach the top. 

    Hold for a few seconds, then slowly slide your arms back down to the starting position. Repeat for 10-15 reps.

  3. Seated internal shoulder rotation: 

    Sit in a chair with your feet flat on the ground. Hold a dumbbell in each hand at your sides, with your palms facing forward. 

    Slowly lift the dumbbells up to shoulder height, keeping your elbows bent and close to your body. Rotate your arms inward, bringing your palms towards your body. 

    Hold for a few seconds, then slowly rotate your arms back out to the starting position. Repeat for 10-15 reps.

    If you are not using dumbbells, still do the same exercises but without them. 

Remember to keep your core engaged and your shoulders relaxed as you perform this exercise. 

You may want to start with lighter dumbbells and gradually increase the weight as you become more comfortable with the movement. 

As with any exercise, it’s important to listen to your body and stop if you feel any pain or discomfort.

Internal shoulder rotation exercises are a simple yet effective way to improve mobility and flexibility in the shoulder joint and alleviate discomfort and tension.

By incorporating these exercises into your fitness routine, you can improve your athletic performance, enhance your posture, and feel more comfortable and flexible in your daily activities. 

So give these exercises a try and see how they can benefit your shoulder health and overall well-being.

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