Side-Lying Internal Rotation

1. Lie down on your side, keeping the arm on the same side as the floor bent at a 90-degree angle at the elbow, with your forearm pointing towards your feet. This is your starting position.

2. Rotate your shoulder, bringing your forearm up towards the ceiling. Your hand and forearm should rotate upward while your elbow remains stationary and bent at 90 degrees.

3. Raise your forearm as high as you can comfortably go without lifting your elbow off your side or your body rotating.

4. Pause for a moment at the top of the movement.

5. Slowly lower your forearm back down to the starting position.

6. Repeat for the desired number of repetitions.

7. Switch sides and perform the exercise with your other arm.

Note: This exercise can be performed without any weight to focus on form and proper muscle activation or with a light dumbbell to add resistance for strength building. Ensure that movements are slow and controlled, and avoid any jerky or rapid movements to maintain focus on the rotator cuff muscles and to prevent injury.

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