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Shoulder Internal Rotation Isometric
- 1 - Stand or sit upright next to a wall or doorframe with the working arm closest to it.
- 2 - Bend your elbow to 90 degrees and keep your upper arm tucked gently against your side.
- 3 - Place the palm-side of your forearm or hand against the wall, keeping your wrist neutral.
- 4 - Press your hand inward into the wall as if trying to rotate your forearm across your body, but do not allow any visible movement.
- 5 - Hold the contraction while keeping your shoulder relaxed, chest tall, and elbow close to your side.
- 6 - Release slowly, rest briefly, and repeat for the desired number of holds or repetitions.
