Exos | Formerly Core Performance

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Core Knowledge


Sidelying Shoulder Stretch - Internal Rotation

Starting Position

  • On side with bottom arm parallel to belt line
  • Elbow bent to 90 degrees (fingers pointing towards sky)


  • Rotate palm towards ground as far as possible, gently pressing palm farther with other hand
  • Hold two seconds, relax and repeat

Coaching Keys

  • Actively try to rotate palm to ground throughout entire movement
  • Keep chin tucked and do not let shoulder raise off the ground
  • Start with small range of motion and gradually increase

You Should Feel It

  • Stretching the back of the shoulder

Tags: Shoulder, Injury Prevention, Stretching, Prehab