Various shoulder mobility exercises using a kettlebell, fitness band, and lacrosse ball
This mobility WOD uses a barbell to fix internal rotation.
It may not look like much, but this simple wall increase can help quite a bit. Make sure to keep your back and heels flat against the wall. The back of your hand and your elbows should be on the wall at all times.
This trick with a lacrosse ball rocks. Instead of using tape, try putting the ball in a sock and tying it to the bar.
“Pass-throughs” (shoulder dislocates) with broom handle or PVC
4 Simple yoga exercises to open the shoulders & release tension