Shoulder · Strengthening

Isometric Internal Shoulder Rotation in Side-Lying

Isometric internal shoulder rotation in side-lying, 3 sets, hold 10 seconds, 5 repetitions per set

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 5 per set

Duration: Hold for 10 seconds each repetition

Description: Lie on the non-affected side, with the arm to be strengthened bent at 90 degrees in front of you. Gently push your hand inward against a stationary support without moving the shoulder, maintaining the contraction for 10 seconds.

Tips: Keep the neck and back well aligned, avoid moving the trunk or shoulder during the contraction. Breathe normally and do not force beyond pain.

Progression: Gradually increase the contraction duration up to 15 seconds, then add slight resistance with a resistance band when the exercise becomes easy.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: towel
Starting position: Side-lying on the opposite side of the shoulder to be trained
Clinical goal: Strengthen internal rotation of the shoulder
Also known as: Internal shoulder rotation strengthening, Isometric internal shoulder rotation, Lateral shoulder internal 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.