Shoulder Internal Rotation Isometric: Hand-Behind-Back Bridge Holds (3x 30 Seconds)

Daily dose, and you know I love an isometric. So, simple way to desensitize is these long 30-second isometric holds. It's very, very nice. Also develops capacity in some of the end ranges. All we're doing is finding a position of emphasis, and then hanging out there and generating force. It shouldn't feel crazy. One of the simple ones we do for the front of the shoulder and to work on internal rotation, which is lacking in so many of our athletes, is we get into a bridge position and we work the hand up behind the back. Don't worry about the shoulders popping up, but what we're going to try to do is keep the shoulders pinned to the ground. Hand goes up in the back, and then I'm just going to lower until I feel my shoulder start to come up. And then when I find that position where I feel like, "Okay, I'm dying," I'm going to push my hands into my back trying to hold myself up. So, don't let the shoulders pin and come up. Keep the shoulders pinned to the ground. You can almost traction, and then shoulders retract, and then push into your back. You're going to do three by 30 seconds. So, just generate some force. Doesn't have to be peak force. You can't hold it for a real maximum 30 seconds, but just see if you can stay on tension, finding a little bit more range as it becomes available, taking some breaths as you do that, dismount for a second, get some blood back in there. But three rounds of 30 seconds in this internally rotated position, hand behind back, is really good stuff and will help your shoulders feel amazing. So, you just did a bunch of work and you're feeling baked, throw those isometrics in. Super, super easy. See you tomorrow.