Quadruped Extension-Rotation w/Internal Rotation

1. 1Start on all fours with hands under shoulders and knees under hips, then rotate one arm toward the ceiling in the extension-rotation pattern and, at the top, cue the shoulder into internal rotation by turning the thumb downward as you reach overhead. This internal rotation component at end-range extension adds a unique demand on the posterior shoulder and infraspinatus while maximizing the thoracic opening. Breathe in as you open and exhale as you rotate and internally rotate at the top. Avoid forcing the internal rotation — earn it gradually with each rep and feel the thoracic spine extending and the posterior shoulder lengthening simultaneously.

Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.