Exercise of the Month: Shoulder Internal Rotation


The Shoulder Internal Rotation is an exercise that can help strengthen the rotator cuff, increase overall stability of the shoulder joint, improve range of motion and help prevent injury.

Keeping the shoulder joint healthy is extremely important, and for this reason, adding injury-prevention exercises such as Internal Rotation to your workouts is a smart idea.

Starting position: Using a secured resistance band or cable machine positioned at approximately hip/waist height, bring the upper arm to the side of the body, elbow bent to 90 degrees and forearm out to the side, as shown in Photo 1. Because strength and flexibility of the shoulder joint varies from person to person, do not attempt to force the forearm too far out to the side, rather, to your most comfortable range of motion.

Strengthening phase: While making sure to keep the upper arm in place, slowly begin moving the forearm inward, toward the body (Photo 2). Pause for a second or two and then slowly return to starting position.

Tips

While it is normal to experience muscle fatigue, you should never experience pain while performing any exercise. If you have existing shoulder pain or rotator cuff problems, check with your doctor before attempting this exercise.

For maximum benefit, consistency in training is key. In the beginning, start with one to two sets of 10 repetitions per arm daily or every other day to familiarize yourself with proper form. Add sets and/or repetitions gradually as you become stronger.

All rotator cuff exercises should be performed with very light resistance and the movement should be slow and controlled. Using heavy resistance requires use of other muscles and lessens the effectiveness of the exercise.

You can also perform internal rotation in a seated position instead of standing, or while lying on your side on a bench, using a dumbbell for resistance.


Reader Comments ...


Next Up in

Garth Brooks’ donation helps K99.1FM raise $310,000 for hospital
Garth Brooks’ donation helps K99.1FM raise $310,000 for hospital

Garth Brooks and his fellow county music entertainer wife Trisha Yearwood helped K99.1FM’s “Cares for Kids” Radiothon gather a record $310,713 in its 20th year raising money for Dayton’s Children’s Hospital. Brooks’ and Yearwood’s matching of funds meant each dollar in that hour was quadrupled leading to a...
D.L. STEWART: ‘Last class’ creates plenty more room for concern

Boarding an airplane is traumatic for me. It has nothing to do with a fear of flying. I’ve managed to put that in the back of my mind, although any time there are 10 or more consecutive seconds of turbulence it vaults to the front of my mind. My concern is walking through the first class or business section and looking down on the passengers...
Coupon deals of the week
Coupon deals of the week

Coupon availability and coupon values may vary within different regions or neighborhoods. All Laundry Detergent This week at CVS, All laundry detergent is on sale for $2.99. Use the $1 off one All laundry detergent coupon found in most of today’s RedPlum inserts. Plus, if you have the CVS Pharmacy app on your smartphone, and have your Extra Care...
PARENTING WITH DR. RAMEY: Why kids don’t reveal sexual abuse

At my Catholic high school in Massachusetts, it was well known that a few of the clergy were molesting various boys. While several of my friends spoke about this informally, I said nothing to any adult. I assumed that since it was such common knowledge around the school, that people in authority accepted such behavior. I’ve been thinking of my...
Why you shouldn’t ignore hand and wrist arthritis
Why you shouldn’t ignore hand and wrist arthritis

What starts out as a dull, deep aching pain in the hand may eventually lead to a less impressive golf swing or the inability to open a jar lid. ››RELATED: Older people should screen for Hepatitis C The progressive pain is known as arthritis in the hand and wrist, and if not caught and treated early could mean permanent loss...
More Stories