Procaryote
Shoulder · Stretching

Internal shoulder rotation against a wall

Internal shoulder rotation against a wall, 3 sets, 10 repetitions, hold for 3 seconds at the end of the movement

Illustration of the Internal shoulder rotation against a wall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 3 seconds at the end of the movement

Description: Stand facing a wall, with the elbow bent at 90 degrees and close to the body. Perform an internal rotation of the shoulder by slowly bringing the hand towards the abdomen or raising it behind the back depending on the chosen variation. Maintain the final position without moving the trunk for 3 seconds, then gently return to the starting position.

Tips: Keep the elbow pressed against the body to isolate the shoulder and avoid compensating with the trunk. Perform the movement slowly and control each phase to maximize stretching.

Progression: When the exercise becomes easy, gradually increase the hold duration up to 5 seconds.

At a glance

Goal
Stretching
Level
Beginner
Equipment
none
Starting position
Standing facing a wall, elbow bent at 90 degrees, close to the body
Clinical goal
Improve shoulder internal rotation mobility and stretching
Also known as
rotation épaule contre mur, mobilité rotation interne épaule, étirement rotation épaule

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.