Side-Lying Internal-External Rotation
Side-Lying Internal-External Rotation is a unilateral mobility exercise training the shoulder across the transverse plane, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Transverse
- Equipment
- Bodyweight
- Primary joints
- Shoulder
Demo video
01
How to perform it
- 1Lie on your side and perform alternating internal and external rotation of the top shoulder. Move from full ER to full IR in a controlled rhythm. This covers the full arc of glenohumeral rotation from a gravity-neutral position.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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