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Internal Side Rotation With Bands

Area Targeted: Rotator Cuff

If you have Shoulder Issues and go to a facility for Physical Therapy, most likely they will have you do the Internal Side Rotation With Resistance Tube Bands Exercise. Why? That's simple, because it works! This exercise gently strengthens the Rotator Cuff Muscles which are often the cause of Shoulder pain and problems.



Anchor: Secure the band(s) to the door with the door anchor at waist height.

Bands: Attach both end of the band to one handle and grip the handle with one hand.

Body Positioning: Stand 3 to 4 feet away from the door with your active arm closest to the door. Keep your head straight, chest up and stomach tight. Position your active upper arm to be perpendicular with the floor. Your active lower arm should be parallel with the floor, and pointed away from your body at a 45 degree angle.


Rotate your arm in (in an arc against the resistance), until your hand touches your chest. Return to the starting position (controlling the resistance). Repeat.


1. Keep the elbow of your active arm tight to your side throughout the entire movement, do not let it flare out.


Lying Front Shoulder Raise


Internal Rotation (Down)

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