S2 | Internal Rotation - Supine (band)

This exercise is for strengthening the internal (medial) rotator cuff tendon and allows for good muscle strengthening for the internal rotator cuff muscles, predominately the subscapularis muscles.

Demonstration and Instructions

Anchor the band behind you and lay on your back. The band should be in line with your hand in the starting position.
Move your elbow up to 90 degrees away from your body so that your elbow is in line with your shoulder. Start with your hand resting on the floor if possible with your palm facing up to the ceiling. Keeping your elbow in one place on the floor, gently pull the band forwards and make sure that you keep your elbow bent at 90 degrees. Pull as far forwards on the band as you can, making sure that your elbow stays in line with your shoulder and does not drag or roll forwards. When lying on your back, make sure that you also do not allow your shoulder to roll forwards or pop off the floor.

Special Notes

The further away from the anchor point of the band or the more tension you apply on the band, the stronger this exercise will feel.