The Shoulder Internal Rotation (Side Lying) Exercise is a great stretch for improving your shoulder mobility and protecting your rotator cuff from injury.
The Shoulder Internal Rotation (Side Lying) Exercise is based on the Active Isolated Stretching (AIS) athletic stretching technique, a method of muscle lengthening and fascial release that provides effective, dynamic, facilitated stretching of major muscle groups. Based on sound scientific research, AIS will improve and maintain the function of your muscle tissues and joints, as well as their health.
The Shoulder Internal Rotation (Side Lying) Exercise forms part of the Golf Recovery & Regeneration series of innovative and dynamic exercises that will help to improve the health and quality of your muscle tissues and joints, helping you to perform better on and off the golf course.
Figure 1. Shoulder Internal Rotation (Side Lying) Exercise Video.
- Start by lying on the floor on your right side, with your upper right arm out straight in front of your chest, perpendicular to your torso, and your elbow bent at 90 degrees, your fingers pointing towards the sky and palm facing your feet.
- Keep your shoulder and elbow in position as you slowly rotate your upper arm, pushing your palm towards the ground as far as possible.
- Gently press your palm further towards the ground with your left hand to assist the stretch.
- Slowly exhale, feeling the stretch for no more than 2 seconds, and return to the starting position.
- Repeat for the desired number of repetitions, gradually trying to increase your range of motion each time.
- Switch sides and repeat.
Actively try to rotate your palm towards the ground throughout the movement. Keep your shoulder firmly on the ground, your shoulder blades pulled back and down, and your chin tucked in towards your bottom arm.
You should feel a stretch in the back and inside of your shoulder.
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