Passive Internal and External Rotations
When it comes to improving shoulder flexibility and mobility, passive internal and external rotations are highly effective exercises. To perform this exercise, you will need a yardstick, a light stick of similar length, or a resistance band.
Start by holding the stick behind your back, lightly grasping it with both hands. Gently pull the stick to one side, without letting go, to passively stretch one shoulder. Hold this position for 30 seconds, allowing the shoulder to relax and loosen up. After 30 seconds, release the stretch and relax for another 30 seconds. Repeat the exercise in the opposite direction to stretch the other shoulder.
For external rotations, position yourself in front of your body while keeping your arms at 90-degree angles at the elbows. Hold the elbow of the stretching shoulder against your body throughout the exercise. This will help target the external rotation of the shoulder and further enhance flexibility and mobility.
By incorporating these passive internal and external rotations into your regular exercise routine, you can improve shoulder flexibility and prevent stiffness or discomfort. Remember to start slowly and gradually increase the intensity of the stretches as your flexibility improves over time.
Internal and External Rotations
These exercises are similar to the previous ones, but they are more active and don’t require any additional equipment. Start by lying face-up on a flat surface and extending one arm straight out from the shoulder. Bend your elbow 90 degrees so that your fingers point upward. With your palm flat and fingers extended, slowly rotate your upper arm 90 degrees until your palm touches the ground. Then, return to the starting position and bend your arm back 90 degrees until the back of your hand touches the floor. If you experience any pain in your elbow, reduce the angles and rotations to a less drastic level.