Isometric Shoulder Internal Rotation

Equipment required: Towel or Pillow

Steps to follow:

  1. Stand in a door frame or at the corner of a wall.
  2. Bend your elbow 90 degrees and place the palm of your hand against the edge of the wall or door frame.
  3. While keeping your elbow tucked in by your side, push the wall with the palm of your hand.
  4. Place a pillow or towel between your palm and the door if your palm hurts.