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December 4, 2023
Author: Shelby
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  • Mastering Shoulder Internal Rotation: Essential Techniques for Joint Health

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:

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About the Author Shelby

Shelby Green is a Florida-licensed Doctor of Physical Therapy (DPT), currently practicing at St. Anthony’s Resource Center Outpatient Rehabilitation in St. Petersburg, FL. Shelby received her Bachelor of Science in Biology from the University of South Florida, followed by her DPT from the University of St. Augustine for Health Sciences. Shelby has 6 years clinical experience practicing in both the acute care and outpatient rehab settings. Specialties include orthopedics, with additional training in specific manual therapy techniques for pain management, as well as extensive training as a Certified Lymphedema Therapist.

Shelby is a Tampa, FL native, which is where she and her husband currently reside. Their favorite activities include spending time with family and anything outdoors, such as walking, bike riding, and going to the beach.

Medical Disclaimer

This website is intended to provide educational information only and should not be taken as medical advice. The information shared on this website is based on research, but is not intended to replace the advice of a healthcare professional. We recommend that you consult your healthcare provider for any specific questions or concerns you may have. The website does not accept responsibility for any harm that may occur from using the information given on this site. Speak to your medical provider about any health issues!

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