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)
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.
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