Exercise guide
Standing Shoulder Internal Rotation Stretch Again
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
This stretch targets the posterior shoulder capsule and internal rotators, helping to improve shoulder mobility and alleviate tightness in the deltoids. It is highly effective for correcting rounded shoulder posture and improving the range of motion for overhead movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand perpendicular to a wall or door frame with your feet shoulder-width apart.
- Place the back of your hand against your lower back, with your palm facing away from your body.
- Position the back of your elbow against the edge of the wall or door frame.
How to do it
- Gently rotate your torso away from the wall while keeping your elbow pinned against the surface to create internal rotation.
- Inhale deeply, and as you exhale, lean slightly into the wall to deepen the stretch in the back of the shoulder.
- Hold the position for 30 seconds, maintaining a slow and steady breathing pattern.
- Slowly release the tension and repeat the process on the opposite arm.
Form checklist
- Keep your shoulder blade retracted and depressed; do not let the shoulder shrug toward your ear.
- Maintain a tall, upright posture without leaning forward or arching your lower back.
- Ensure the back of your hand remains in firm contact with your lower back throughout the stretch.
- Apply pressure gradually—shoulder capsule stretches should feel like a dull pull, never a sharp pain.
Pro tips
- Focus on the 'mind-muscle connection' by consciously relaxing the deltoid to allow the deeper joint capsule to stretch.
- Try 'contract-relax' by pushing your elbow into the wall for 5 seconds, then relaxing further into the stretch.
Make it harder
- Slide your hand further up your spine toward your shoulder blades to increase the internal rotation angle.
- Perform the stretch while slightly tucking your chin and pulling your chest through to increase the tension on the posterior chain.
Frequently asked
- What muscles does the standing shoulder internal rotation stretch again work?
- The standing shoulder internal rotation stretch again primarily targets the lats, and also works the rotator cuff as secondary muscles.
- What equipment do you need for the standing shoulder internal rotation stretch again?
- The standing shoulder internal rotation stretch again requires no equipment — just your body weight.
- Is the standing shoulder internal rotation stretch again good for beginners?
- Yes. The standing shoulder internal rotation stretch again is a beginner-friendly movement and a strong foundation to build on.