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Internal rotator strengthening exercise
- Start by tying a piece of elastic exercise material to a doorknob. You can use surgical tubing or Thera-Band.
- Stand or sit with your shoulder relaxed and your elbow bent 90 degrees. Your upper arm should rest comfortably against your side. Squeeze a rolled towel between your elbow and your body for comfort. This will help keep your arm at your side.
- Hold one end of the elastic band in the hand of the painful arm.
- Slowly rotate your forearm toward your body until it touches your belly. Slowly move it back to where you started.
- Keep your elbow and upper arm firmly tucked against the towel roll or at your side.
- Repeat 8 to 12 times.
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