Name: Playbook - Joe Walker - Shoulder Internal Rotation & Extension
Uploaded: 2023-05-18T04:19:57.717Z
Duration: 15 min
Description: Shoulder Internal Rotation & Extension

Thank you. Been playing tennis around workouts and needed more ways to help my shoulder

Toby WAWA

Definitely need this. Didn’t realize how weak my rotator cuff was and how to exactly target rebuilding that strength

Maegan

Wow did not realize how much work I need on my rotator cuff and so happy to find some doable exercises to rebuild the strength!

This mobility workout is designed to help improve shoulder internal rotation and extension (the ability to be able to reach behind your back).

Foam roll (or ball) from sternum to shoulder.
Find areas that feel painful or knotted and hold pressure. Hold pressure until pain/knot goes away.

Trigger Point Pec Major/Minor

Place double tennis ball or peanut so one ball is on each side of the spine. Extend thoracic spine over the balls while lifting each arm overhead. Perform at each level of the spine (base of neck to bottom of mid back/thoracic spine)

Trigger Point Thoracic Spine

-Foam roll from back of arm pit to shoulder blade in short strokes. 
-Hold pressure on painful/knotted areas until pain goes away

Lats/Posterior Rotator Cuff Foam Roll

-While lying supine on a table or floor, roll on to your side such that you scapula is flat on the surface (semi supine, semi side-lying position). 
-Move the pelvis posteriorly such that you are in a ‘V’ position as shown in the picture. -Position the inferior shoulder joint at an angle less than 90 degrees (the exact angle can be altered depending on where tension is felt), and the elbow to 90 degrees. 
-Grasp the wrist with the contralateral hand (control hand). In the correct position, the arm and hand should line up with hips.

-PASSIVE STRETCH – Pressing with the superior hand onto the wrist approximate the palm to the ground (internal shoulder rotation) Hold 1-2 Mins
-PAILs – External rotation of the G/H joint into the resistance of the control hand. Hold 15 seconds
-RAILs – Internal rotation of the G/H joint away from the control hand. Hold 15 seconds

Sleeper Stretch

-Lie on your stomach with chin tucked and arms out to the side, palms down. 
-Squeeze shoulder blades together lifting both arms. 
-Slowly rotate shoulders into internal rotation, moving palms upward. 
-Maintain shoulder blade squeeze as you reach behind your back with both arms. 
-Return to starting position

Prone Horizontal Abduction to Internal Rotation

-On all fours, place a band around your shoulder with your hand behind back
-Sit back onto your heels and place opposite forearm down on the ground directly in front of you
-Inhale and slowly exhale as you rotate your head, shoulder complex, and upper back upwards
-Avoid shifting bodyweight

Quadruped Heel Sit Thoracic Rotation w/ Shoulder IR (Assist)

Shoulder Internal Rotation & Extension

Great little routine. Suggestion. It would be great to have you talk us through each exercise.  Visuals obviously help, but the additional voice instruction would be great. Cheers.

Curt

Zianya

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Kettlebell Mobility Routine - Lower Body

Kettlebell Total Body Mobility

Morgan

Considering I’m pretty lazy when it comes to mobility, this was very easy to follow and get good! I need to pick up some recovery gear, what bands and other stuff would you recommend? I already have a foam roller

Shoulder Internal Rotation & Extension

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