Supine Band Shoulder Internal Rotation
Supine (knees bent) · Turning the arm inwards with the muscles of the chest and the front of the shoulder
A strength exercise with a resistance band: turning the arm inwards with the muscles of the chest and the front of the shoulder.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Supine (knees bent) · Turning the arm inwards with the muscles of the chest and the front of the shoulder
Starting position
Lie on your back with your knees bent. Place your right arm out to the side at shoulder height with the upper arm on the floor, bend the elbow to a right angle and point the forearm at the ceiling. Hold one end of the band in your right hand. Hold the other end in your left hand, reach your left arm overhead and press that hand to the floor beyond your right shoulder. Adjust your grip so the band is lightly taut.
Movement phases
1. Set up
With the upper arm on the floor, point your right forearm at the ceiling. Keep the shoulder on the floor.
2. Turn
Breathing out, keep the upper arm on the floor and turn your right forearm inwards, lowering it towards your feet.
3. Hold
Hold for 1 to 2 seconds within the range where the shoulder stays on the floor.
4. Return
Breathing in, slowly bring the forearm back up to the ceiling without letting the band pull it. Repeat on the other side.
What to check yourself
As you turn, is the right shoulder lifting off the floor? Is the upper arm leaving the floor? Are the wrists bending? Is the left hand moving and letting the band go slack?
Coaching points for trainers
The muscles that turn the arm inwards (such as subscapularis) are not among the 3D colour groups, so the pectorals and lats, which work alongside them, light up instead. A folded towel under the elbow keeps the upper arm level with the floor and eases the shoulder. The 3D turns the right arm.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band. The band runs close to your face: hold its end firmly with your left hand and do not let go part-way.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions