This exercise is Shoulder Medial (Internal) Rotation with a Resistance Band and its aim is to strengthen the rotator cuff muscles which help move your arm inwards.

In sitting or standing have your elbow bent to 90 degrees whilst holding onto a resistance band which is anchored to a solid object to the side of you. Keeping your upper arm against your torso rotate your hand towards your belly, once at the end of this movement in a slow and controlled manner return to the start position. Make sure when you’re returning to the start position that you’re 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 away from the anchor point you’re standing, so that there is an appropriate amount of tension in the band throughout 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 greater resistance, stand further away from your anchor point, rotate your body so that you’re performing the movement with a greater range, or try the same movement but with your shoulder raised to 90 degrees – there is a video of this exercise available on our channel. To make this exercise easier you can simply select a band with less resistance, stand closer to your anchor point, or perhaps try the isometric external rotation exercise – there is also a video of this exercise available on our channel.