90/90 PRH Shoulder Stretch

Purpose:
This stretch enhances glenohumeral joint mobility, particularly improving external and internal rotation while maintaining proper shoulder mechanics. Using a PVC pipe allows for controlled assistance, making it effective for increasing range of motion without compensation.

How to Perform (External Rotation Stretch)

Stand tall or kneel, holding a PVC pipe with one hand while placing the other arm in a 90°/90° position (shoulder abducted to 90°, elbow flexed to 90°).
Place the PVC pipe behind your forearm and use your opposite hand to gently push the pipe backward, guiding your arm into external rotation.
Hold for 20–30 seconds, feeling a deep stretch in the front of the shoulder.
Release slowly and repeat as needed.
How to Perform (Internal Rotation Stretch)

Maintain the 90°/90° position, but this time place the PVC pipe in front of your forearm.
Use your opposite hand to gently push the pipe forward, guiding your arm into internal rotation.
Hold for 20–30 seconds, feeling a stretch in the back of the shoulder.
Release slowly and repeat as needed.
Key Cues:
✅ Keep your shoulder blades engaged and avoid excessive compensations.
✅ Move slowly and with control to avoid forcing the stretch.
✅ Keep your core braced to prevent excessive spinal arching.

Common Mistakes to Avoid:
🚫 Using momentum instead of a gradual stretch.
🚫 Allowing the shoulder to hike up—keep it stable.
🚫 Rotating the torso instead of isolating the shoulder joint.

Видео 90/90 PRH Shoulder Stretch канала The MVMT MTHD