90/90 Shoulder Internal Rotation Stretch

shoulder mobility exercises Posterior shoulder capsule, internal rotation

Controlled internal rotation stretch in the 90/90 position to improve IR range.

Execution

1. Lie supine with shoulder abducted to 90 deg and elbow flexed to 90 deg
2. Keep the scapula stable against the floor
3. Slowly rotate the forearm toward the floor into internal rotation
4. Stop at a mild stretch and hold 30-45 seconds
5. Repeat 2-3 sets per side

Cues

• Move slowly and stay below pain
• Do not let the shoulder roll forward
• Breathe steadily

Common Errors

• Forcing into pain
• Scapula lifting off the floor
• Elbow drifting out of position

Progressions

• Static hold -> Light contract-relax -> Add towel roll under arm

Related Patterns

• shoulder gird