Internal Rotation Perturbations

ShoulderShoulder Proprioception
Written By David Song

INTERNAL ROTATION PERTURBATIONS

This is a rotator cuff stability exercise that adds perturbations to train shoulder proprioception. Loop a strength band through a fraction plate of up to 2.5 lbs and wrap it around a stable object. From here grab the band with the arm closest to the anchor point and take a side step away from it. Keep the arm and elbow tucked to the side of your body with a 90 degree bend in the elbow. Grab the weight plate and pull on it to tense the band and let go. This will cause the band to shake, resist the movement with your arm and shoulder.

Muscles Involved:

  • Rotator Cuff

Related Conditions:

  • Rotator Cuff Tear

  • Biceps Tendinopathy / Biceps Tendinitis

  • Shoulder Impingement

Related Exercises

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Bench Press, Bench Press Warmup, Chest, Chest Stability, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Coracobrachialis, Biceps Brachii, Shoulder Flexion, Shoulder Flexor, Shoulder Horizontal Adductor, Infraspinatus, Teres Minor, Subscapularis, Rotator Cuff Stability, Rotator Cuff, Shoulder, Shoulder Stability
Bench Press, Bench Press Warmup, Chest, Chest Stability, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Coracobrachialis, Biceps Brachii, Shoulder Flexion, Shoulder Flexor, Shoulder Horizontal Adductor, Infraspinatus, Teres Minor, Subscapularis, Rotator Cuff Stability, Rotator Cuff, Shoulder, Shoulder Stability
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Shoulder Stability, Shoulder, Shoulder Abduction, Shoulder Internal Rotator, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Subscapularis, Teres Minor, Pectoralis Major, Pectoralis Minor, Chest Stability, Anterior Deltoid, Coracobrachialis, Bench Press, Bench Press Warmup
Shoulder Stability, Shoulder, Shoulder Abduction, Shoulder Internal Rotator, Shoulder External Rotator, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Subscapularis, Teres Minor, Pectoralis Major, Pectoralis Minor, Chest Stability, Anterior Deltoid, Coracobrachialis, Bench Press, Bench Press Warmup
Pull Apart Chest Press
Shoulder, Shoulder Stability, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Bench Press, Bench Press Warmup, Posterior Deltoid, Infraspinatus, Teres Minor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Minor, Rhomboid Major, Middle Trapezius
Pull Apart Chest Press
Shoulder, Shoulder Stability, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Bench Press, Bench Press Warmup, Posterior Deltoid, Infraspinatus, Teres Minor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Minor, Rhomboid Major, Middle Trapezius
Shoulder, Shoulder Stability, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Bench Press, Bench Press Warmup, Posterior Deltoid, Infraspinatus, Teres Minor, Scapula, Scapular Retraction, Scapular Retractors, Rhomboid, Rhomboid Minor, Rhomboid Major, Middle Trapezius
David Song
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Assisted Neck Rotation
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External Rotation Perturbations