Internal rotation with band

    Internal rotation with band
   

This shoulder exercise strengthens or tones the muscles that help rotate your shoulder inward, or towards your body.

  • Attach a piece of surgical tubing or elastic exercise band to something at waist height, such as a doorknob.
  • Stand with your injured side towards the wall and your body facing along the wall. Your elbow should be bent at a right angle, pointing in front of your body along the direction of the wall.
  • Place a rolled up towel between your elbow and your side, and keep your elbow next to your side.
  • Pull the band across your body at waist level. Keep your forearm parallel to the ground and your wrist straight.
  • Hold this position for 3 to 5 seconds, then slowly rotate your arm back towards the wall.

Repeat these steps 5 to 10 times.

Review Date:6/13/2021
Reviewed By:C. Benjamin Ma, MD, Professor, Chief, Sports Medicine and Shoulder Service, UCSF Department of Orthopaedic Surgery, San Francisco, CA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

URAC Seal
Health Content Provider
06/01/2025
A.D.A.M., Inc. is accredited by URAC, for Health Content Provider (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics. This site complied with the HONcode standard for trustworthy health information from 1995 to 2022, after which HON (Health On the Net, a not-for-profit organization that promoted transparent and reliable health information online) was discontinued.

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2025A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

adam.com

The Agency for Health Care Administration (Agency) and this website do not claim the information on, or referred to by, this site is error free. This site may include links to websites of other government agencies or private groups. Our Agency and this website do not control such sites and are not responsible for their content. Reference to or links to any other group, product, service, or information does not mean our Agency or this website approves of that group, product, service, or information.

Additionally, while health information provided through this website may be a valuable resource for the public, it is not designed to offer medical advice. Talk with your doctor about medical care questions you may have.