Wall Internal and External Shoulder Rotation
This mobility exercise trains internal and external shoulder rotation with support from a wall. Keep your upper arms against the wall while rotating your forearms down and up in a controlled manner.
Execution
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1
Stand with your back against a wall. If needed, place your feet a small step forward and keep your torso stable.
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2
Raise your upper arms to shoulder height and bend your elbows to about 90 degrees. Keep your elbows and upper arms against the wall.
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3
Rotate your forearms downward within a pain-free range of motion. Do not let your upper arms move.
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4
Then rotate your forearms upward toward the wall. Keep your ribs down and avoid arching your lower back or shrugging your shoulders.
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5
Move slowly between both positions and repeat 8 to 12 times.
Common mistakes
- ! Dropping the elbows or letting the upper arms come away from the wall.
- ! Arching the lower back to move the forearms higher.
- ! Forcing the range of motion or moving too quickly.
Key muscles
The exercise primarily targets the rotator cuff and deltoids. The muscles around your shoulder blades and upper back also help stabilize your shoulders.
Tips
- Keep your elbows and upper arms against the wall throughout the movement.
- Your hands do not have to touch the wall if your current mobility does not allow it.
- Move slowly and stop if you feel sharp pain.
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