Shoulder Internal Rotation (Strength)

Woman doing internal rotation shoulder exercise.

This exercise is for your right shoulder. Switch sides for your left shoulder.

  1. Put a hand weight on the floor. Your healthcare provider will tell you what size hand weight to use.

  2. Lie down on the floor on your back, with your knees bent. Use the hand on the side of your injured shoulder to grasp the hand weight.

  3. With your upper arm against your body, rest your elbow on the floor and hold the weight in the air with your forearm.

  4. Lower the hand weight outward, at a right angle from your body. Don’t lower the hand weight all the way to the floor.

  5. Slowly raise the hand weight back up.

  6. Repeat this exercise 5 to 15 times, or as instructed.


Safety tip: Support your head and neck with a pillow.