Your rotator cuff muscles and tendons rest over the top of the arm bone, connecting your arm to your shoulder. Just as the name sounds, the rotator cuff allows you to move your arm around the shoulder, allowing you flexibility to lift, throw or swing. If you injure or inflame the rotator cuff, you can perform exercises known as internal rotation exercises to strengthen the rotator cuff and prevent further injury and damage.
Weighted Angle Rotation
The weighted angle rotation exercise can be performed with light handweights --- 1 to 3 lb. --- to strengthen the rotator cuff muscles. Begin by lying on your right side with your right arm bent at a 90-degree angle. Slowly rotate your forearm in toward your chest. After you have rotated toward your body, lower the weight to return to your starting position. Repeat the exercise eight times. Repeat the exercise on your opposite arm to evenly balance the muscles.
Lying Internal Rotation
Perform the lying internal rotation exercise on your stomach with or without a light handweight. Lie on your stomach on a couch, bed or weight bench with your arm extended at your side, even with your shoulder. Bend the arm at the elbow to where your hand reaches head height at a 90-degree angle. Rotate the arm internally toward your body, maintaining the position. Slowly lift the weights to return to your starting bent-arm position. Repeat the exercise five to eight times, then perform on the opposite arm.
Isometric Internal Rotation
This exercise requires little motion, but is effective in stretching the shoulder. Begin by standing with one shoulder next to a wall. Bend the arm further away from the wall at your elbow. Hold the elbow close to your body as you bend slightly forward, stopping just before your body is parallel with the floor. Extend your bent arm and move the palm toward the wall, placing your palm on the wall if you can rotate it that far. Hold this position for 10 seconds, then release the stretch. Stand and switch to your opposite side to repeat the exercise. Perform the stretch two more times on each arm.
Resistance Band Rotation
The resistance band rotation is a take on the lying internal rotation that uses a resistance band to create added resistance. Attach a resistance band securely to a doorknob and stand with your right side facing the wall beside the resistance band. Bend your right arm at a 90-degree angle and grasp the resistance band in your hand. Rotate the forearm inward toward your opposite arm. Hold this position for three to five seconds, then release the stretch. Repeat eight times on this arm and then perform on your opposite arm.
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