Shoulder external/internal rotation

Set-up

1. Anchor a theraband at elbow height (door handle/pole).

2. Stand side-on to the anchor, feet hip-width.

3. Hold the band with the outside hand (the arm farthest from the anchor for internal rotation, closest for external rotation).

4. Tuck a small towel under your elbow to keep it pinned to your side.

5. Posture: ribs down, shoulder blades down and back, wrist straight. Elbow stays bent 90° the whole time.

Internal Rotation (IR)

1. Start with the forearm pointing forward, light tension on the band.

2. Rotate your forearm toward your belly (inward) without letting your shoulder roll forward.

3. Pause 1 sec, then return slowly to start.

External Rotation (ER)

1. Turn so the band pulls your hand inward at rest (light tension).

2. Rotate your forearm away from your belly (outward), keeping the elbow glued to your side.

3. Pause 1 sec, then return slowly to start.