It would seem easy to understand that good, solid, shoulder function requires full range of motion, right? We often find in the clinic that many people with shoulder problems lack internal rotation (pictured above). Even some of our fit, high-speed athletes lack this, but have been able to compensate and perform quite well for awhile, but eventually this problem catches up with most of us. Lack of mobility in this direction is often at least partly responsible for pain people are having, predisposing you to rotator cuff impingement, biceps issues, labral tears, among others.
You can test yourself by trying to achieve the position on the right pictured above, without letting your shoulder jutt forward. If you notice difficulty or a difference on one side, you lack internal rotation range of motion.
Below are some videos on how you can start to address this and possibly help reduce your shoulder pain, and improve your motion and function. The first one should be relatively comfortable for most of us, and the second shows some more aggressive techniques for athletes and younger folks.Most things aren’t cured simply by doing one or two exercises, so as always consult a PT you trust if you’ve been having a nagging problem. But this can be a good place to start. Hope these help!