Mobility
Stick-Assisted Shoulder Internal Rotation
Stick-assisted shoulder internal rotation uses your opposite hand to guide one hand up your back. It practices shoulder mobility through a gently assisted range of motion.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your feet hip-width apart.
- Hold the stick vertically behind your back with your assisting hand above your shoulder.
- Grasp the lower end with your working hand behind your lower back.
- Raise the stick with your upper hand to guide your lower hand upward along your back.
- Lower the stick to return your working hand to its starting position.
Form cues
- Let the lower arm stay relaxed.
- Keep your ribs stacked over your hips.
Common mistakes
- Shrugging the working shoulderShorten the movement so your shoulder stays away from your ear.
- Rushing the returnLower your hand gradually rather than letting the stick drop.
Safety
Pulling too hard on the stick can strain or irritate the shoulder because the upper hand can force the lower arm beyond its comfortable range.
- Use only enough assistance to reach a mild stretch.
- Stop if you feel pain, pinching, or pressure inside the shoulder.
- Do not brace the stick against your body to gain extra leverage.
If you have shoulder pain, a history of dislocation, or recent shoulder surgery, get guidance from a physiotherapist or doctor before trying this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Mobility Stick
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps per side
- Rest
- No rest timer