Turn and Tilt
The Turn and Tilt Shoulder Mobility Exercise
The Turn and Tilt is an exercise to improve upper back mobility that can also help improve shoulder function. It is particular good at enhancing shoulder rotation, which makes it particularly good for golfers, tennis players, or just about anyone who enjoys activities involving throwing or hitting. It can be used every day as part of a general stretch, or prior to activity to ease shoulder movement.
Five Steps to Better Shoulder Turn
1. Sit with your hips and knees at about 90 degrees and a foam roller between your knees and feet. If you don’t have a foam roller, a firm pillow will work.
2. Bring your hands up behind your head with your elbows open. If you have shoulder pain or tightness that prevents you from getting into this position, cross your arms over and put your hands on your shoulders.
3. Rotate your shoulders in one direction until you feel resistance. Concentrate on rotating your chest and shoulders and not your low back.
4. Take a deep breath in through your nose, squeeze the roller with your knees, exhale out your mouth and tilt your shoulders in the same direction as your rotation (rotate right, tilt right).
5. Return your shoulders to level, rotate further in the same direction and repeat Step 2. Do 4-6 repetitions in each direction.