Shoulder · Strengthening

Internal shoulder rotation strengthening with gravity

Internal shoulder rotation strengthening, 3 sets, 12 repetitions, slow and controlled movement

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Tempo: Slow and controlled movement

Description: Stand upright with your arm bent at 90 degrees close to your body. Slowly rotate the forearm inward while keeping the elbow pressed against the body, then return to the starting position.

Tips: Keep your back straight and avoid moving the arm or shoulder during the movement. Control the rotation well to effectively engage the muscles.

Progression: Gradually increase the number of repetitions or add a light weight when the movement becomes easy.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: none
Starting position: Standing, arm bent at 90 degrees, elbow close to the body
Clinical goal: Strengthen the muscles responsible for internal rotation of the shoulder
Also known as: internal shoulder rotation, shoulder rotation strengthening, internal arm rotation exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute shoulder pain
severe shoulder instability

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.