If your shoulder is still catching or restricted on certain movements, this is the exercise to help calibrate it.

If you’ve been doing the isometric internal rotation (wall press) and your shoulder feels ready, this is the next step.

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 shoulder exercises.

Once it settles you can add movement—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.

When This is Most Useful

This exercise is best for building rotator cuff strength and shoulder control as you progress on from isometric (static) work.

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

Theraband internal rotation exercise step two

Theraband internal rotation exercise starting position

Theraband internal rotation exercise finish position

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:

Shoulder impingement syndrome – covers a common source of shoulder pain
Frozen shoulder – helps compare stiffness-led shoulder pain
Shoulder external rotation – supports rotator cuff strength

This exercise helps with:

Shoulder Pain