Shoulder · Strengthening

Internal shoulder rotation with hand behind the back

Internal shoulder rotation with hand behind back, 3 sets, 10 repetitions, controlled movement

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Place your bent elbow at 90 degrees close to your body, with your hand behind your back. Perform an internal rotation of the shoulder by gently bringing your hand towards your abdomen or lifting it up the back, controlling the movement without moving the trunk.

Tips: Keep the elbow pressed against the body and avoid any trunk compensation to effectively target the shoulder. Perform the movement slowly to feel the strengthening.

Progression: Gradually increase the number of repetitions or add slight resistance as the movement becomes easier.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: none
Starting position: Standing or sitting, elbow bent at 90 degrees, hand placed behind the back
Clinical goal: Strengthen the internal rotator muscles of the shoulder
Also known as: rotation shoulder hand behind back, internal shoulder rotation strengthening, internal shoulder rotation with bent elbow

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.