#38 - Internal & External Rotation
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WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.
Purpose:
Strengthen the rotator cuff to improve shoulder joint stability.
Where to Feel it:
Upper arm/shoulder muscles and core abdominal muscles.
Description:
Stand with a folded towel or small pillow between your elbow and your side. Maintain “Spinal Ready Position" (#104), if you have been instructed to do so. Squeeze your elbow into the towel or pillow and continue to squeeze throughout the entire exercise. Secure the exercise tubing in a door frame, and hold opposite end of tubing in your hand and perform the following movements
For Internal Rotation:
- Rotate arm in toward your abdomen.
- Remember to always keep breathing!
For External Rotation:
- Rotate arm out away from your body.
- Remember to always keep breathing!
Tip:
Maintain neutral position of the scapulae (shoulder blades) throughout the exercise, by keeping the shoulder blades drawn down your back and avoiding the shoulders elevating up towards your ears.
Reps:
5-15.
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