Internal Rotation

expert

novice

POSITIONING/ PHASE ONE

expert

novice

• shoulder should be relaxed
• elbow should be bent (flexed) at side
• wrist should be straight

PULL PHASE

expert

novice

• do not shrug shoulder up (elevation)
• keep elbow flexed
• pull theraband towards you by rotating shoulder (internal rotation)

RELEASE PHASE

expert

novice

• release band back to original position
• keep elbow flexed
• rotate shoulder back to starting position (external rotation)
• do not shrug shoulder up (elevation)

CUES: DO NOT SHRUG SHOULDER! KEEP ELBOW BENT! KEEP ELBOW AT SIDE!

DRILLS/ HOME EXERCISE

This is a good home exercise to isometrically strengthen the internal rotators.  The muscles that are used to internally rotate the shoulder are pectoralis major upper and lower fibers, subscapularis, deltoid anterior fibers, latissimus dorsi, and teres major.