Internal Rotation Side Step
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