Shoulder injuries can happen to anyone, particularly athletes or people with genetically weak joints. One of the most common areas of the shoulder to be injured is the rotator cuff. Made up of four small muscles--subscapularis, infraspinatus, teres minor and supraspinatus--the rotator cuff can be strengthened with internal rotator exercises that involve moving the arm and shoulder toward the center of the body.
Isometric Internal Rotation
The isometric internal rotation exercise uses an outside corner of a wall to provide the resistance to the arm. An isometric contraction keeps the arm in the same position throughout the exercise. To complete the exercise, stand next to a doorway or near the outside corner of a wall. Bend your arm to a 90-degree angle until the forearm is parallel with the ground and directly out to the side. Firmly press your palm into the wall for 10 to 15 seconds. Rest for three to five seconds and repeat for a total of three to five repetitions. Switch to the opposite arm and repeat.
Towel Stretch
An internal rotator exercise that stretches the internal rotation muscles can build flexibility within the shoulder. Holding a towel in your right hand, place that hand behind your back and let the towel hang down. Reach behind you with your left hand to grab the towel. Gently pull the towel up by lifting your right arm to stretch the left shoulder. Keep the towel vertical throughout the exercise and hold for 30 seconds before switching arm positions.
Lying Dumbbell Internal Rotation
Dumbbells are commonly used for internal rotator exercises. Hold a lightweight dumbbell--2 to 5 lbs.--in your right arm and lie on your right side. Keep your left arm along your body and bend the right elbow to 90 degrees as it rests on the table. Lift the dumbbell as far as possible by raising your right forearm toward your chest. Slowly lower the dumbbell to the starting position and repeat for 10 to 15 repetitions. Switch to the other side and repeat.
Seated Band Internal Rotation
Resistance bands provide a strengthening tool that can be adjusted to the individual strength level. For an internal rotator exercise, start in the seated position about one to two feet to the side of a resistance band. Position the resistance band at waist height. Hold the resistance band with the arm closest to the band and keep your thumb facing the ceiling with the elbows tucked into your sides and bent at 90 degrees. Exhale slowly as you rotate the band toward your torso. Inhale as you return the band to the starting position and repeat for eight to 12 repetitions and a total of three sets on each arm.
Member Comments