Shoulder Internal Rotation with Towel

Pick up a towel and roll it up.

Using both hands, grasp the towel close to its ends on both sides.

Then, vertically bring the towel with your hands behind you.

The hand on the side that you want to stretch (the one that is sore) goes down behind you and the other one goes up behind your back.

Gently pull the towel up with your top hand. Make sure that you pull slowly without any jerking movement. You'll feel a gentle stretch in the front or side of your affected shoulder.

Once you feel a stretch, hold it for five to ten seconds.

Release the stretch by moving the towel down.

Do at least 10 reps, gradually trying to pull your arm farther up your back each time.

Relax, switch hands, and repeat.