KB Arm Bar w/Contralateral Cervical Rotation & IR

1. 1Set up in the KB arm bar position with the shoulder opened into external rotation, then add contralateral cervical rotation and internal rotation cues by turning your head away from the KB arm while simultaneously encouraging the shoulder toward internal rotation at end range. This targets the cervical rotators on the opposite side along with the posterior capsule of the shoulder in internal rotation. Hold each combined position for 5-10 seconds and breathe deeply. Avoid forcing either the neck or shoulder into their end ranges — use gentle, progressive pressure and feel the combined stretch through the posterior shoulder capsule and contralateral cervical rotators.

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