The Top Tips to Gain Shoulder Internal Rotation

The Top Tips to Gain Shoulder Internal Rotation

The Top Tips to Gain Shoulder Internal Rotation


Shoulder mobility is essential to perform daily activities like brushing the hair or reaching for objects on a higher shelf. An essential component of shoulder mobility is internal rotation, which enables us to reach behind our backs. However, shoulder internal rotation can be a challenging range of motion to gain. Many factors, such as poor posture, shoulder injuries, or simply aging, contribute to the limitation of internal rotation. But don't worry, in this blog post, we're going to share with you the top tips to gain shoulder internal rotation.


1. Stretching Exercises

Stretching exercises can help improve internal rotation and promote shoulder flexibility. To start, sit on a chair or the ground and place your left hand behind your back. Next, hold your left elbow with your right hand and gently press downwards, creating a stretch. Hold this stretch for 20-30 seconds before repeating the same step on the other side. Repeat this stretching exercise every day to see improvement over time.

2. Posture Correction

Poor posture is one of the leading causes of limited internal rotation, as it can lead to improper shoulder blade placement. Try to be mindful of your posture throughout the day, especially while sitting. Sit with your shoulders back and chest lifted, avoiding rounded shoulders. Regularly correcting your posture can lead to improved internal rotation.

3. Eccentric Training

Eccentric training is a technique used to improve shoulder internal rotation by gradually lengthening the tissue around the shoulder joint. Begin by standing with your right arm straight out and your left arm holding onto your right wrist. Slowly rotate your right arm towards your back, using your left arm to resist the movement. Repeat for 10-15 reps before switching sides. Eccentric training can be added to your regular exercise routine.

4. Foam Rolling

Using a foam roller can be a helpful way to increase shoulder mobility, including internal rotation. To start, place the foam roller on the ground and sit with your back against it. Position the roller near your shoulder blade, and gently roll up and down for 30 seconds before moving it to another spot. Repeat this exercise on both shoulders for a few minutes every day.

5. Seek Professional Physical Therapy

Suppose you're experiencing limited internal rotation, despite trying various exercises. In that case, it may be time to consult a professional physical therapist. A physical therapist can identify your specific limitations and develop a personalized treatment plan to help you gain better shoulder mobility.



Gaining shoulder internal rotation is essential for various reasons, including improved flexibility and reduction of shoulder joint pain. By implementing stretching exercises, correcting posture, eccentric training, foam rolling exercises, and seeking professional physical therapy services, you can improve your shoulder mobility. If you're experiencing limitations in shoulder internal rotation, contact B Physical Therapy, a trusted physical therapist in Winter Springs, FL, for a personalized treatment plan.

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