Resistance-Band Standing Shoulder Internal Rotation

Starting Position:

1. Stand next to a wall with your side facing it.

2. Secure the resistance band to a sturdy anchor point at elbow height on the wall.

3. Hold the resistance band with the hand closest to the wall. Your elbow should be bent at a 90-degree angle, with your upper arm pressed against your side.

4. Keep your feet shoulder-width apart and your posture straight.

Movement Instructions:

1. Begin with your arm bent at your side, holding the resistance band. This is your starting position.

2. Keeping your elbow tucked against your body, pull the band toward your belly by rotating your forearm inward. Your hand should move towards your navel, maintaining a 90-degree angle at the elbow.

3. Squeeze your shoulder blade as you pull, engaging your rotator cuff muscles.

4. Slowly return to the starting position, controlling the band as you release.

5. Repeat the movement for the desired number of repetitions (usually 10-15).

6. Switch sides and repeat the exercise with your opposite arm.

Tips:

• Maintain a slow and controlled movement to maximize muscle engagement.

• Ensure your shoulders stay relaxed and do not creep up towards your ears.

• If you feel any discomfort in your shoulder, stop and reassess your form or choose a lighter band.