Lying on your side, the bottom forearm is gently pressed toward the floor to stretch the back of the shoulder into internal rotation.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lying on one side with the bottom arm in front of you, shoulder and elbow both bent to 90 degrees, fingers pointing up.
Roll back slightly so you are not lying directly on the point of the shoulder.
Use the top hand to gently press the bottom wrist toward the floor.
Stop when you feel a mild stretch at the back of the shoulder and hold.
Release slowly and switch sides.
Breathing: Breathe slowly and relax the shoulder on each exhale.
Gentle pressure only
Elbow stays in line with the shoulder
Shoulder blade stays still on the floor
Pressing too hard
Lying directly on top of the shoulder
Letting the elbow slide up toward the head
Use very light pressure and stop if you feel pain at the front of the shoulder.