Shoulder Internal Rotation

What it does

Strength in internal rotation stabilises the front of the shoulder. Range in internal rotation is needed for dressing and personal care.

Our physiotherapists use it most often for rotator cuff injury, shoulder arthropathy and shoulder dislocation, and it features in our frozen shoulder physiotherapy programmes.

How to do it

1. Strength: stand side-on to a door with a band anchored at elbow height, holding it in the hand nearest the door.
2. Keep the elbow tucked at your side, bent to 90 degrees, and pull the band inwards across your belly.
3. Return slowly.
4. Stretch: hold a towel over one shoulder with the top hand and grasp the bottom end behind your back with the stiff arm. Pull the towel up with the top hand to slide the lower hand higher.

How much

Strength: 12 to 15 repetitions, 2 to 3 sets. Stretch: 5 slow repetitions with a 10 second hold, twice a day.

Common mistakes

• Letting the elbow leave the side.
• Forcing the towel stretch into pain.

Stop and check with us if

• The towel stretch produces sharp pain rather than stretch.

Frequently asked questions