If your shoulder is still catching or restricted on certain movements, this is the exercise to help calibrate it.
Theraband Internal Rotation — Quick Guide
• Best for: Rotator cuff strength, shoulder control, progression from isometric (static) work
• Reps: 8–15 repetitions, 2–3 sets
• Frequency: 1x daily or every other day
• Difficulty: Easy–Moderate
• Time: 2–4 minutes
If you’ve been doing the isometric internal rotation (wall press) LINK and your shoulder feels ready, this is the next step.
LINK EXERCISE VIDEO
WHEN TO HOLD BACK
You may want to modify or avoid this exercise if:
• The movement causes sharp shoulder pain
• You feel pain travelling down the arm
• The shoulder feels more irritated later that day or the next
If unsure, seek professional advice.
WHAT CHANGES AT THIS STAGE
If your shoulder is very painful and restricted, start with the isometric (LINK) shoulder exercises.
Once it once it settles you can add moement—but the goal stays the same:
Keep the joint steady while everything else moves.
WHAT THIS IS ACTUALLY WORKING
This exercise targets the subscapularis—a key stabilising muscle of the shoulder. It lies underneath your shoulder blade.
It doesn’t just pull your arm in—it helps guide the joint and keep everything movement on track.
A useful way to think about it:
Imagine the shoulder like a train moving along a track.
The bigger muscles provide the power—the subscapularis helps keep it on the rails.
If that guidance isn’t there, things can still move—but they drift slightly.
That’s when you get:
• That “not quite right” feeling
• Small catches or twinges
• A sense the shoulder isn’t fully reliable
This exercise helps clean that up. But it takes time.
Think of it like this:
Each day you do this, you’re repairing a small section of track. But there’s a lot of track to cover.
HOW TO DO IT PROPERLY
Follow these steps:
- Attach a resistance band to a fixed point (e.g. door handle)
- Stand side-on, holding the band in the hand closest to the anchor
- Keep your elbow bent to 90° and tucked into your side
- Start with your forearm pointing outwards
- Slowly pull your forearm in towards your body
- Keep your elbow tucked in by your side throughout
- Slowly return to the start position
3 images demonstrating the exercise
It should feel smooth—not like you’re dragging the band in.
HOW HARD SHOULD THIS BE?
Start with:
• A light resistance band
• 8–15 repetitions
• 2–3 sets daily
Consistency matters more than ‘working hard’ with this exercise.
It shouldn’t feel difficult—but it should feel like the shoulder has done some work.
WHAT YOU SHOULD AIM FOR
• A steady, controlled movement
• Subtle effort around the shoulder
• No sharp or catching pain
Once you’ve performed this exercise for a week or two without problems, add a couple of extra repetitions each week to your total amount, and progress to a heavier band when ready.
WHAT TO AVOID
• Pain at the front of the shoulder
• Neck or shoulder shrugging
• Jerky or rushed reps
If there’s a point where it becomes uncomfortable, stay just before that range.
That usually improves over time.
COMMON MISTAKES
Try not to:
• Let your elbow drift
• Turn your body to help the movement
• Go too heavy too soon
WHAT I SEE IN CLINIC
When patients starts this exercise, they’re often still struggling with everyday tasks.
I’m sure you can relate:
- Drying your hair
- Reaching up to the cupboard
- Turning to grab your seatbelt
When they are consistent daily, the time finally comes when we can tick these dreaded tasks off the list of ‘things I can’t do without my shoulder hurting.’
Each one is a mini celebration—I think I’m sometimes happier than my patients!
WHEN TO USE THIS
This works well:
• After isometric exercises feel easy
• As part of a structured shoulder rehab plan
• Before returning to higher-level activity
WHERE THIS FITS IN
This is your progression stage.
It helps:
• Build usable strength
• Improve control under movement
• Prepare for more demanding tasks
For best results, combine with:
• External rotation band exercise (LINK)
• Brugger relief (LINK)
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