Internal Rotation with Thera-Band®
The internal rotation exercise targets the subscapularis muscle which is a very important muscle of the rotator cuff. The rotator cuff muscles help to provide stability for the shoulder joint. The main function of the subscapularis is to rotate the humerus, or long arm bone, inwards towards the body. The secondary muscles worked with internal rotation include the pectoralis major, teres major latissimus dorsi and the anterior deltoid.
|Anatomical drawing of the pectoralis major muscles|
|Anatomical drawing of the major latissimus dorsi muscle|
|Anatomical drawing of the anterior deltoid muscles.|
|Anatomical drawing highlighting the teres major muscle|
By using Thera-Band® to perform internal rotation exercises, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on the band. To increase resistance, grasp the band closer to the center and to decrease, grasp it closer to the ends. When working your left subscapularis muscle, you want your left side to face the Thera-Band® and when working your right side, you want your right side facing the Thera-Band®.
To Begin, position your chair about 1-2 feet perpendicular to a sturdy pole or other anchor on the side that you want to work. Swing the Thera-Band® around the pole at waist height and give it few tugs to insure its sturdiness. Grab the Thera-Band® so that it is not too slack or too tight when holding it in the starting position. Begin the exercise by holding the Thera-Band® so that your thumb is facing the ceiling with your elbows at your side bent to a 90 degree angle. Exhale as you slowly bring the Thera-Band® in towards your torso, while keeping your elbow at your side. Inhale as you bring the Thera-Band® back to the starting position in a controlled manner. Please see the pictures on the backside of this paper for proper starting and ending positions. Repeat this process 8-12 times for 3 sets. As another option, you may do this exercise with a free weight. If you do not have a free weight, a soup can will work.
|A woman is seated demonstrating a start position for a Internal Rotation with Thera-Band® exercise|
|A woman is seated demonstrating an end position for a Internal Rotation with Thera-Band® exercise|