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The Method
Internal Shoulder Rotation
Smash, stretch, and activate corrective strategies for internal shoulder rotation — releasing posterior shoulder restrictions, improving internal rotation range, and activating internal rotators.
All Corrective ExercisesWatch the Videos
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Smash
Soft tissue work to release restrictions and improve tissue quality.
Infraspinatus Smash with and without movement
Lateral Deltoid Smash
Posterior scapula smash with squishy ball on floor with shoulder rotation
Stretch
Restore range of motion and lengthen restricted tissues.
Sleeper Stretch
Shoulder shift with pole behind back
Single arm banded internal rotation twist behind back
Reverse rig hold with body shifts (palms up)
Activate
Strengthen and reinforce neuromuscular control.
Banded Internal Rotation
Reverse Pole Lifts
High anchored band reverse scarecrow
Banded Pitcher warm up
Smash
- Rear delt and rear scapula with small ball, with and without internally rotating arm
- Outside of upper arm with roll stick or device
- Medial deltoid with small ball against wall
- Posterior scapula smash with squishy ball on floor with shoulder rotation
Stretch
- Sleeper stretch
- Shoulder shift with PVC pole behind back
- Single arm banded internal rotation twist behind back
- Standing reverse rig hold with body shifts up/down
Activate
- Banded internal rotation
- Standing reverse pole lifts with palms facing down
- While holding PVC behind back, lift PVC behind body (try supinated and pronated wrist positions)
- High-anchored band reverse scarecrows
- Field goal to diamond push ups on wall
- Banded pitcher warm up