Recently was asked for a video on how to mobilize the shoulder joint, particularly in extension and internal rotation.
Many of these drills will be similar to the drills for correcting improper posture (forward head carriage, internal shoulder rotation caused by tight chest muscles and lat muscles, weak external rotators of the shoulder).
We will start with some warm up work such as stretching the pecs and lats as shown in the video. Followed by some myofascial work of the posterior shoulder.
Next, use a stretch strap, a towel, a belt or a strong resistance band to perform the extension drills seen in the video.
I am mainly focusing on extension rather than internal rotation because internal rotation is usually the dominant movement most of us have and truly external rotation is what should be trained. I believe correction of the extension motion will be of most benefit.
Not shown in the video but instructed was an exercise using a stretch strap or broom stick that I call “around the worlds”. In this drill you grab each end of the broom stick and try to bring the stick from your front pelvis to your butt, going overhead and behind.