Lying Bench Internal Rotation Stretch
The Lying Bench Internal Rotation Stretch is an effective exercise for improving shoulder flexibility and mobility. This stretch helps loosen the rotator cuff muscles, which is essential for anyone who regularly lifts weights or participates in sports that intensely use the shoulders.
Execution
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1
Lie on your side on a bench, with your lower arm extended and your head resting on your arm.
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2
Hold a light dumbbell or another weight in your upper hand, with your elbow bent at a 90-degree angle.
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3
Slowly lower the weight toward the floor by rotating your hand downward while keeping your elbow in position.
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4
Hold this position for a few seconds when you feel a stretch in your shoulder.
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5
Slowly return to the starting position.
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6
Repeat the exercise for the desired number of repetitions before switching sides.
Benefits
- Improves shoulder mobility and flexibility.
- Helps prevent injuries by strengthening and stretching the rotator cuff muscles.
- May help relieve shoulder pain by improving range of motion.
Common Mistakes
- ! Performing the exercise too quickly. Take your time to properly feel the stretch.
- ! Using too much weight. The goal is to stretch, not to overload the muscles.
- ! Failing to keep the elbow at a 90-degree angle, which can reduce the effectiveness of the stretch.
Primary Muscles
This exercise primarily targets the internal rotators of the shoulder, including the subscapularis. The muscles around the shoulder girdle, such as the deltoids and rotator cuff, are also indirectly trained and stretched.
Possible Alternatives
- Without weight: Perform the exercise without weight if you are new to this stretch or recovering from an injury.
- Standing internal rotation stretch: Stand next to a wall or doorframe and use the resistance of the wall to achieve a similar stretch.
- Use a resistance band: Attach a resistance band to a fixed point and perform the internal rotation for a different form of resistance.
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