Internal rotation of the shoulder is also called medial rotation. This action brings the upper arm toward the front of the body as the shoulder twists inward. When the internal rotator muscles are tight, it can cause pain, and eventually rounded shoulders. Corrective exercise to stretch these muscles may help and can prevent injuries. Weight lifting exercises that call for internal shoulder rotation will strengthen the shoulders as well.
Broom Stick Infraspinatus Stretch
The broom stick infraspinatus stretch is a corrective exercise to stretch the internal rotators. The muscles targeted include the teres minor and the infraspinatus. Hold one end of a broom stick or piece of PVC pipe in your right hand with your elbow bent at 90 degrees. Rotate your arm down so your elbow is at shoulder level, your forearm and right hand pointing toward the floor and the bar pointing up toward the ceiling. Reach up and overhead to grab the other end of the bar with your left hand, palm facing forward. Gently pull the bar forward with your left hand to rotate your right shoulder further forward. Hold for 30 seconds and repeat on the other side.
Supine Rotator Cuff
This exercise gently strengthens your internal rotators as you rotate your arms inward and toward the floor. Use this exercise to stretch your internal and external rotators by resting your arms on the floor on both the forward and backward movements. Relaxing the arms allows them to lengthen. If you are not flexible enough to bring your arms all the way in either direction to the ground, use a block or pillow to reduce the range of motion. Lie on your back with your knees bent and your feet on the floor. Hold your arms at 90-degree angles with your elbows next to your shoulders, your forearms perpendicular to the ground and your knuckles pointing toward the ceiling with your hands in fists. Internally rotate your shoulders by twisting from the shoulder joint to bring the front of your hands to the floor. Then, externally rotate your shoulders all the way back to rest the back of your hands on the floor. Your elbows do not move from their position in line with your shoulders.
Barbell Upright Row
The barbell upright row is a strengthening exercise for the shoulders and the upper back. Use a weight you can safely lift so you do not risk injuring the lateral (side) deltoid muscles of the shoulder. Stand up straight holding a barbell in front of your body. The arms are straight and your palms face your thighs. Then, raise the barbell up to your neck keeping the bar parallel to the floor. You will need to bend your elbows outward, rotate your shoulders inward and bend your wrists so your knuckles remain facing the floor. Once the barbell is up to neck height, lower the weight back down to the starting position.
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