To Perform the Supine Shoudler Internal Rotation Stretch:

1. Begin lying on your back with your elbows resting on the floor and your hands pointing towards the ceiling.
   
   
2. Keeping the elbows bent 90 degrees, push the palms toward the floor (figure 1).
   
   
3. NOTE: To promote proper movement it is important not to let the shoulder blade lift up off the ground. Rotate the arms as far as possible without allowing the shoulders to raise off the floor and hold for 2 seconds (figure 2).
   
   
4. From this position, rotate the arms in the opposite direction so the back of the hands move toward the floor. Again, keep the elbows on the ground and this time do not allow the back to arch (figure 3).
   
   
5. Repeat this back and forth motion 10 times.

Figure 1