Resistance Band Internal Rotation at 90 Degrees

This exercise is Shoulder Internal Rotation at 90 Degrees with a Resistance Band and its aim is to strengthen the rotator cuff muscles which help move your arm inwards, along with the muscles which helps move your arm away from your side.

In sitting or standing have your arm raised out to the side so that your shoulder is at 90 degrees, have your elbow bent to 90 degrees whilst holding onto a resistance band which is anchored to a solid object behind you. Keeping your upper arm and elbow at 90 degrees start with your hand holding the band up high, and then rotate your shoulder moving your hand downwards. Your upper arm and elbow should remain in the same position during the movement. At the end of this movement in a slow and controlled manner return to the start position. Make sure when you are returning to the start position you are in control of the movement and don't simply allow the band to pull you back, as it will require less effort from your muscles. You may have to adjust how far you are standing away from the anchor point so that there is an appropriate amount of tension in the band at the end of the movement.

Aim to complete the reps and sets as suggested in your free rehabilitation programme from our website.

To make this exercise more challenging you could change to a resistance band with a greater resistance or stand further away from your anchor point.

To make this easier you can simply select a band with less resistance, stand closer to your anchor point, or perhaps try the Shoulder internal Rotation Exercise with a Resistance Band. There is a video of this exercise available over on our channel.

EXERCISES 🎦
🎥 Shoulder Internal Rotation Exercise with a Resistance Band