Shoulder internal rotation stretch with PAILs and RAILs. Hold stretch for upwards of 2min deep breathing (4 seconds in, 8 seconds out). When working towards creating more space or range of motion in the shoulder hold for the full 2 minutes and then slowly create your PAILs contraction ramping up slowly (20%, 40%, 60%) and hold for 10 seconds. Engage the same way for the RAILs contraction.