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Shoulder Exercises: Internal Rotation

Man lying on back on floor, head supported by pillow. Knees are bent and feet flat on floor. He is holding hand weight in one hand with arm bent at right angle, elbow on floor. Strengthening exercises help make your injured shoulder more stable. To warm up, do flexibility (stretching) exercises first. Your healthcare provider will tell you what size hand weights to use for the strengthening exercise below. If you don’t have hand weights, try using cans of soup instead.

  • With knees bent, lie on a firm surface. Using the hand on the same side as your injured shoulder, grasp a weight. Bend that arm to a right angle (90 degrees).

  • Rest your elbow on the floor.

  • Keeping your elbow next to your side, lower your forearm toward the floor, away from your body. Do not lower your hand all the way to the floor.

  • Slowly return your forearm to your side. Repeat.

  • Work up to 5–15 lifts.

Note: Support your head and neck with a pillow.

Online Medical Reviewer: Bechtold, C Dustin, MD
Online Medical Reviewer: Mitchell, Bryan Sean, MD
Last Review Date: 10/31/2011
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