Internal Rotation Side Step

ShoulderShoulder Stability
Written By David Song

INTERNAL ROTATION SIDE STEP

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 Cuff

    • Subscapularis

  • Latissimus Dorsi

  • Anterior Deltoid

  • Pectoralis Major

  • Teres Major

Related Conditions:

  • Rotator Cuff Tear / Rotator Cuff Tendinitis

  • Dynamic Shoulder Instability

  • Shoulder Impingement

  • Glenohumeral Joint Labral Tear

  • Shoulder Dislocation / Shoulder Subluxation

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David Song
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