90/90 Shoulder Internal Rotation Stretch

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

shoulder mobility exercises Posterior shoulder capsule, internal rotation

Execution

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

1Static hold -> Light contract-relax -> Add towel roll under arm

Related Patterns

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