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Shoulder internal rotation (resisted)

  1. Tie the ends of an exercise band together to form a loop. Attach one end of the loop to a secure object, or shut a door on it to hold it in place. Or you can tie a knot in one end of the band and shut the door with the knot on the other side. The band should be at about waist height.
  2. Stand or sit with your affected side toward the door.
  3. Hold the free end of the exercise band with the hand of your affected arm, and bend your elbow to 90 degrees. Keep your upper arm against your body. You can squeeze a rolled towel between your elbow and your body for comfort. This will help keep your arm at your side.
  4. Start with your arm pointing straight ahead and your shoulder relaxed. Slowly rotate your forearm toward your body until it touches your belly. As you do this, keep your elbow and upper arm firmly tucked against the towel or at your side. Slowly move it back to where you started. Your shoulder should stay relaxed throughout the exercise.
  5. Repeat 8 to 12 times.
  6. It's a good idea to repeat these steps with your other arm.

Current as of: July 18, 2023

Author: Healthwise Staff
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