Internal rotation exercises are also important for developing shoulder stability and strengthening the rotator cuff.
Internal rotation happens when the shoulder turns in towards the front of the body. Throwing motions and many swinging motions finish with the shoulder turning inwards.
There are 4 rotator cuff muscles, and only one of them turns the shoulder inwards (the subscapularis), but there are other big muscles [pectoralis major (pecs), latissimus dorsi (lats), teres major] that are not part of the rotator cuff that help to turn the shoulder inwards.
Because there are bigger muscles devoted to internal rotation, you will be much stronger during internal rotation movements when compared to external rotation movements.
Below are pictures of internal rotation on a cable machine.
Starting Position: Begin by adjusting a cable machine so that the handle is a little higher than your waist.
Hold the handle and bend your elbow to 90 degrees. Step away from the machine so that there is a little tension in the starting position.
Form: Exhale and rotate your shoulder in towards the center of your body. Hold for a brief second and then slowly lower to the starting position.
Personal Trainer Tips: Do your best to keep your shoulder next to your body-- don't let your elbow move too far out to the side.
Move in a slow and controlled manner so that momentum doesn't take over. Especially focus on slowly returning to the starting position.
Internal rotation movements compliment external rotation exercises. Include both motions to fully strengthen your rotator cuff muscles.
Yours in Health,
Dr. Charles PT/PT
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