How to do internal banded shoulder rotations
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Anchor a resistance band to a point that is waist-high.
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Stand up straight with your feet hip-width apart. The anchor point should be to your side, not in front or behind.
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Tuck your elbow close to your waist and prevent it from drifting outward
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Grip the band and hold your elbow bent at 90 degrees with your palm facing inward. Slowly pull the band, rotating your arm until your palm almost touches your body.
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Slowly release the band tension by rotating your shoulder outward.
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Do this exercise with slow, controlled movements. Keep your core engaged and focus your attention on your rotator cuff.
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Start with 8 reps in 3 sets per shoulder. As you get stronger, increase the resistance or rep count.
Tips for a better workout
Using resistance bands is better for such exercises because they emphasise the shoulder. Dumbbells will still work the shoulder but apply a different force—downward instead of a medial pull—which activates the biceps, taking focus away from the rotator cuff.
Adding a rolled-up towel between your elbow and torso can reduce some pressure on the shoulder joint, making the exercise safer for injury rehab and training unstable cuffs. It’s also a great way to keep your elbow close to your side instead of drifting outward.
Muscles worked
Internal shoulder rotations strengthen your front deltoids, latissimus dorsi, pectoralis major, teres major, and subscapularis. These muscles are located in and around the rotator cuff and help move and stabilise the shoulder joint.
Support your internal rotations!
OmoTrain Shoulder Support
The OmoTrain Should
er Support combines compression, strapping, and a gel pad to support the shoulder during movement. These elements also improve sensorimotor function and circulation while relieving pain. The OmoTrain is a great way to support your physical therapy after a shoulder injury and create a safer shoulder workout.
