Shoulder, Phase 3 · Exercise 3 of 4 SH-3 #3

Band Internal Rotation

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Balance the rotator cuff

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 12 reps each side

You needA light elastic band; a doorknob or sturdy anchor at elbow height

Demonstration video: Resisted Internal Rotation (Baptist Health (South Florida)). Follow the steps on this page if the video differs.

Why it helps

The subscapularis (a fourth rotator cuff muscle, on the FRONT of the shoulder blade) rotates the arm inward. It often gets weak and tight after a crash from guarding. This exercise strengthens the front of the cuff to balance the back-of-cuff work in Exercise 1.

How to do it

Anchor the band to a doorknob at elbow height. Stand with your injured shoulder side TOWARD the anchor (band pulls outward from your side).
Hold the band in your injured-side hand. Elbow bent 90 degrees, tucked into your side with a rolled towel between the elbow and your side.
Slowly rotate your forearm INWARD (toward your belly button), keeping the elbow glued to the towel.
Move only about 45 degrees inward, not all the way across the body.
Hold 2 seconds. Slowly return. Do 12 reps. Switch sides.

Too hard? Try this

Use a lighter band. Or do 8 reps.

Too easy? Try this

Use a heavier band. Or hold 5 seconds at the end position.

Common mistakes

Your elbow drifts away from your side.
You twist your trunk to help.
You rotate too far across the body.

You should feel

Strong work in the FRONT of the shoulder.
Stable trunk.

You should not feel

Sharp pain in the shoulder.
Pinching at the top of the shoulder.

Stop right away if

Sharp shoulder pain.
Numbness or tingling down the arm.
A pop or catch in the shoulder.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program