The shoulder has many functions in daily activities so it is important to keep it strong and free from injury, regardless of whether you are an athlete, weekend warrior or sporadic exerciser. Internal rotation exercises are common exercises prescribed by professionals in order to increase strength in the shoulder joint as well as to recover from injuries.
Shoulder Anatomy
The glenohumoral joint, also known as the shoulder, is composed of six muscles that connect the upper arm to the scapula. The rotator cuff is a group of four muscles that act to support and stabilize the shoulder joint complex. Because of its complexity, it's susceptible to many injuries, but many shoulder problems can be prevented and treated with basic shoulder internal rotation exercises. The main muscle that is responsible for internal rotation of the shoulder is the subscapularis.
Warming Up
Before completing any strength-training exercises of the shoulder, engage in five to 10 minutes of cardiovascular exercise. This will increases the heart rate and blood flow to the muscles, which helps raise the body temperature and is important in warming the muscles and tendons of the shoulder. Exercises that gently stretch the shoulder joint can also improve its range of motion and decrease the risk of injury.
Equipment
Dumbbells or resistance bands are the preferred equipment when used to provide resistance in strengthening exercises. Hand-held weights come in a series of weights, making it easy to gradually increase the difficulty of exercises. Resistance bands or tubing provide progressive resistance, which means the longer the band is stretched, the more resistance it provides. These bands are color-coded to identify various levels of resistance. Internal shoulder rotations can also be done with a cable machine or without equipment at all.
Performing Internal Rotation Exercises
To perform internal rotation of the shoulder, lie flat on a firm surface with your knees bent. Grab a dumbbell with your right hand and bend that arm to a right angle; your forearm should be perpendicular to the floor. While keeping your elbow next to your side, lower your forearm toward the floor away from your body. Do not lower your hand all the way to the floor. Slowly return your forearm back to the starting position, perpendicular to the ground. Repeat this movement for a desired number of repetitions.
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