This stretching exercices involves the internal rotators of the shoulder such as the subscapularis. It is important to breathe in well and breathe out during the movement. The exercise does not require any material apart from a wall and it can be done at home or in the training room. The rotator cuff is an area at risk of injury. It is therefore important to properly stretch the muscles making up this training cap after the targeted holdings.

Body Parts

  • Shoulders
  • Pectoralis Major


  • Bend the elbow at a 90 degree angle.
  • Grip the edge of a wall our a door frame.
  • Keep the back straight.
  • Keep the head aligned with the body.


  • Turn the body to the side opposite the wall.


Keep the elbow against the body. Remember to stretch the other side.