Shoulder internal rotation is an under-rated, yet essential, motion at the shoulder joint.
Not only is it a functional movement, such as for reaching into our back pockets, but strong internal rotators are important for helping to stabilize the shoulder.
The following is a list of all shoulder muscles that participate in shoulder internal rotation:
- Subscapularis
- Teres major
- Latissimus dorsi
- Pec major
- Anterior deltoid
It’s very easy to practice strengthening the shoulder internal rotators by using a resistance band, such as the ShoulderFit Resistance Exerciser.
Here’s how it goes!
Step 1: Starting Position:
- Once the band has been inserted into the door hinge, stand with a folded towel between the upper arm and torso.
- While holding the band, the working arm should be the closest arm to the door (this will help you know which way to face, depending on which arm will be used).
- Make sure to stand far enough away from the door so that there is some tension on the band.
- Keep the elbow bent at a 90-degree angle.
- Maintain a tall, upright posture.
Step 2: Shoulder Internal Rotation:
- While keep the shoulders pulled back, slowly move the hand on the working arm towards your stomach.
- Hold for 2 seconds, then return to your starting position.
- Repeat 10-15x for 2-3 sets.
If you feel like it’s a little too easy, you try the following to increase the level of difficulty:
1. Step further away from the door.
2. Add more repetitions.
3. Increase the level of resistance you’re using.
That’s all there is to it!
If you need a little more guidance, check out the following video for a more up-close demonstration:
