Towel Shoulder Stretch
Standing · Back of the shoulder and shoulder joint (internal rotation)
A self-stretch for the back of the shoulder and shoulder joint (internal rotation). Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Standing · Back of the shoulder and shoulder joint (internal rotation)
Starting position
Hold the top end of a towel in one hand and let it hang down your back from behind your head. With the other hand, take hold of the bottom end of the towel behind your back.
Movement phases
1. Hold the towel
Place the upper hand behind your head and the lower hand behind your lower back.
2. Pull up with the top hand
Pull the towel with the upper hand and let the lower hand move up your back.
3. Hold the stretch
Stop where you feel a stretch in the shoulder on the lower-hand side.
4. Return
Loosen the towel and lower the bottom hand.
What to check yourself
Check that you are not arching your lower back and that there is no pain at the front of the shoulder.
Adjust the stretch
Easier: Hold the towel longer so the hands are further apart.
Deeper: Hold the towel a little shorter and use the top hand to draw the lower hand a little higher.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions