A lot of us have poor internal shoulder rotation in our dominant arm. Particularly if you play sports like tennis and cricket (with lots of throwing and single-arm, overhead movements).

Internal shoulder rotation is the ability to rotate your upper arm down towards the torso 👇

Poor rotation is essentially from overusing the muscles around the back of the shoulder. So they get tight and restrict rotation.

An easy way to test yours is by doing a shoulder flexibility test (one arm reaching overhead above your back, the other behind, and trying to touch), like the dude here 👇

Notice if there's any difference between each side. Or poor on both (whether you can touch fingers is a pretty good indicator).

Healthy and balanced internal rotation can prevent pain and injury down the track.

Here's an easy way to release those tight muscles and improve your internal shoulder rotation:

1. 🥎 Lie on your back on a golf/trigger ball
2. 🫲 Put your arm behind your back (bent at the elbow at 90˚)
3. 🦾 Place the ball under the muscles around your shoulder blade4.
4. 💥 Move around until you find those painful spots
5. 🌬 Stay there and breathe into those spots
6. ⚖️ Adjust the amount of weight on the ball with your arms, hips and legs

How-to video here.

I feel like I'm gonna rip my shoulder off every time I throw a ball. So this could be an easy weekly/twice weekly insurance plan to be able to play cricket with kids/grandkids/great-grandkids.