Supine Internal Rotation at 90° Abduction

① Forearm Pointing Up

· Lie on your back, arm out at shoulder height
· Elbow bent 90°, forearm pointing up to the ceiling

② Lower the Forearm Toward the Hip (hold)

· Let the forearm rotate down toward your hip side
· Only as far as feels comfortable
· Shoulder blade stays down against the mat
· Bring the forearm back up with control

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