Shoulder Exercises: Internal Rotation

Man lying on back doing internal rotation shoulder exercise with hand weight. Strengthening exercises help make your injured shoulder more stable. To warm up, do flexibility (stretching) exercises first. Your healthcare provider will tell you what size hand weights to use for the strengthening exercise below. If you don’t have hand weights, try using cans of soup instead:

  • With knees bent, lie on a firm surface. Using the hand on the same side as your injured shoulder, grasp a weight. Bend that arm to a right angle (90 degrees).

  • Rest your elbow on the floor.

  • Keeping your elbow next to your side, lower your forearm toward the floor, away from your body. Do not lower your hand all the way to the floor.

  • Slowly return your forearm to your side. Repeat.

  • Work up to 5 to 15 lifts.

 

Note: Support your head and neck with a pillow.



Back

Contact Us for a Free
Consultation & Care Assessment

Let's Get Started

Contact Us for a Free Consultation
and Care Assessment

Greenwich, CT:

203-532-0500

Westchester, NY:

914-517-0520

235 Glenville Road 3rd Floor,
Greenwhich, Connecticut 06831


Learning Center

Medication Library

Find medication information to help educate patients, families and caregivers.

Diseases & Conditions Library

Find detailed information on a wide range of health conditions, illnesses, and treatments.

Aging Wellness Center

Find helpful articles to make the most out of your golden years.

Resource Links

Find links to helpful aging resources around the internet

Blog

Find the latest information and announcements from Sterling Care.