Shoulder Internal Rotation is very important because it is the motion that allows us to reach behind our backs. This helps us with every day activities including washing our backs to wiping our bottoms.

For the first stretch, lie down on your back with your arm out to your side at a ninety-degree angle. Your elbow should also be at a ninety-degree angle. Then gently push your arm down towards the ground or bed. Try to keep your shoulder down for this. If your shoulder comes up off the ground, then you will no longer be getting a good stretch. Hold the stretch for 30 seconds and repeat it 3 times.

Next is the sleeper stretch. Roll onto your side with the arm that needs to be stretched on the ground. Put your arm directly out in front of you at about ninety-degrees. Take your other hand and gently apply pressure to your arm pushing it downward for a stretch. Hold it for 30 seconds and repeat 3 times.

Finally is the towel stretch. Standing up or sitting in a chair. Take a towel with your good arm, and drape it back behind your shoulder. Grab the towel below and behind your back with the arm to be stretched. Gently pull upward with the good arm, pulling the bad arm up the back. You can hold this for 30 seconds, repeating 3 times, or you can pull it up and down 10 times continuously.