How to Do a Standing Shoulder Internal Rotation with Anchored Resistance | MedBridge

The Standing Shoulder Internal Rotation with Anchored Resistance is a strengthening exercise targeting the muscles responsible for internal rotation of the shoulder joint. This exercise helps improve shoulder stability and mobility, making it beneficial for athletes, individuals recovering from shoulder injuries, and those looking to enhance upper body strength.
Steps
1. Setup:
Attach a resistance band to a sturdy anchor point at waist height.
Stand with your side facing the anchor point and grasp the resistance band with the hand closest to the anchor.
2. Starting Position:
Position your elbow against your side and bend your arm at a 90-degree angle, with your forearm pointing across your body.
3. Execution:
Keep your elbow tucked in against your side and your forearm parallel to the ground.
Exhale as you internally rotate your shoulder, pulling the resistance band towards your abdomen.
Keep your shoulder blade stabilized throughout the movement.
4. Return:
Inhale as you slowly release the tension on the resistance band, allowing your arm to return to the starting position in a controlled manner.
Repeat the internal rotation movement for the desired number of repetitions.
Key Points
• Proper Alignment: Maintain proper alignment of your shoulder, elbow, and wrist throughout the exercise.
• Controlled Movement: Perform the internal rotation movement slowly and with control to maximize muscle engagement and prevent injury.
• Focus on Muscle Activation: Concentrate on engaging the muscles responsible for internal rotation of the shoulder, particularly the subscapularis.
• Breathing: Exhale during the concentric phase of the movement (internal rotation) and inhale during the eccentric phase (return to starting position).
• Avoid Excessive Shoulder Movement: Keep your shoulder blade stabilized to isolate the muscles involved in internal rotation.
Benefits
The Standing Shoulder Internal Rotation with Anchored Resistance exercise offers several benefits for shoulder health and function. By targeting the muscles responsible for internal rotation, including the subscapularis, this exercise helps improve shoulder stability, mobility, and strength. Regular practice can help prevent shoulder injuries, alleviate pain or discomfort, and enhance performance in activities that involve overhead or rotational movements of the arms. Additionally, strengthening the shoulder muscles can contribute to improved posture and overall upper body function.
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