How do I do the arm-waves exercise for internal rotation?

The arm-waves exercise helps restore normal range of motion to the shoulder joint and is therefore a powerful tool in fixing shoulder issues. By restoring normal range of motion to the shoulder joint, your arm movements will work independently of your scapulae and diminish the scapulae's influence on elbow dynamics. Internal range of motion should be approximately 70 degrees (fingers touching the table) and external range of motion should be approximately 90 degrees (arm resting on table).

To perform the exercise for internal rotation:Lie on your back with knees supported or bent. Be sure your lower back is comfortable. Rest your right arm on the table in 90 degrees of shoulder abduction.

If your shoulder pops up (possibly due to a tight chest muscle) then support your right arm on a pillow at the elbow to allow the humeral head to more easily sink down toward the table. Place your left hand on your right shoulder to monitor the shoulder joint. It should not pop up during the exercise.

Slowly allow your right hand to drift forward and down toward the table. Keep your right shoulder down. Stop if it rises up into your monitoring hand.

Allow your right hand to rest in the down position, stretching tight shoulder muscles, for about 30-60 seconds; then return to the starting position, keeping your shoulder down. Repeat while visualizing the muscles in the back or top of your shoulder lengthening to allow your right hand to drift down to the table.

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