Choose your equipment: You can perform internal shoulder rotation using a dumbbell, a resistance band, or a cable machine.
Starting Position: - If using a dumbbell or resistance band, lie on your side on a flat bench or the floor. - If using a cable machine, stand side-on to the machine.
For lying position (dumbbell or band):<br> - Position your bottom arm bent at the elbow at a 90-degree angle, with your upper arm resting along your torso and the weight (or resistance band handle) in hand.<br> - If using a resistance band, make sure it is anchored at a low point.
For standing position (cable machine):<br> - Hold the cable attachment with the hand of the arm closest to the machine, keeping your elbow bent at a 90-degree angle and pinned to your side.
Execution:<br> - Slowly rotate your hand towards your abdomen while keeping your elbow at a 90-degree angle and close to your body.<br> - Rotate as far as you comfortably can without straining the shoulder joint.<br> - Hold the end position for a brief moment, then slowly return to the starting position.
Perform the movement for a specific number of repetitions, usually 10-15 reps, and repeat for the desired number of sets.
Repeat on the opposite side if you've worked on one shoulder.
Remember to keep the motion controlled and avoid any jerky movements. Breathing should be even, with an exhale during the rotation towards the body and an inhale as you return to the starting position. Always consult with a professional before starting any new workout regimen, especially if you have prior injuries or concerns.
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