Internal Rotation Side Step
Exercise Overview
This is a shoulder stability exercise that targets the internal rotators in an isometric contraction. Anchor a band beside the target arm at roughly elbow height. Keep the elbow flexed to 90 degrees and aligned directly below the shoulder. Grip onto the free end of the band and hold it so that your fist is directly in front of your elbow. Take a step to the side to add tension to the band and hold this position without breaking position for up to 10 seconds. Step back inwards to relieve the band tension and rest for 10 seconds before repeating.
Muscles Involved
Rotator CuffSubscapularisLatissimus DorsiAnterior DeltoidPectoralis MajorTeres Major
Related Conditions
Rotator Cuff Tear / Rotator Cuff TendinitisDynamic Shoulder InstabilityShoulder ImpingementGlenohumeral Joint Labral TearShoulder Dislocation / Shoulder Subluxation
