After an injury or surgery, a conditioning program will help you return to your daily life and live a healthier, more active life. Getting back into sports and other fun activities will also be easier if you follow a well-planned conditioning program. This is a general fitness program with a lot of different exercises. You should do the program under your doctor’s supervision to ensure it is safe and effective for you. Let’s go through some exercises for internal rotation of shoulder.
Strength: Building up the shoulder-supporting muscles will help keep your shoulder joint stable. By keeping these muscles strong, you can stop shoulder pain and stop yourself from getting hurt more.
Flexibility: for internal rotation of shoulder ,stretching the muscles you strengthen is important for restoring range of motion and avoiding injury. Stretching gently after strength training can help your muscles feel better and keep them long and flexible.
Triceps (Back Of Upper Arm) (Back Of Upper Arm)
How long the program is: If your doctor or physical therapist doesn’t tell you otherwise, you should do this shoulder conditioning program for 4 to 6 weeks. After you get better, you can keep doing these exercises as a maintenance program to keep your shoulders healthy and safe for life. If you do the exercises two to three times a week, your shoulders will stay strong and flexible.
Getting Started Warmup: Stretch: After the warmup, do the stretching exercises on Page 1 before moving on to the strengthening exercises. When you’re done with the strengthening exercises, do them again. The program is over when you do the stretching exercises again.
Don’t ignore pain. When you exercise, you shouldn’t feel pain. Talk to your doctor or a physical therapist if exercising hurts.
1. Pendulum
Deltoids, supraspinatus, infraspinatus, and subscapularis were the main muscles used.
Equipment needed: None.
Two sets of ten times. Days per week: 5 to 6.
Instructions With Steps
- Lean forward and support yourself with one hand on a counter or table. Let your other arm hang at your side.
- Swing your arm back and forth slowly. Do the exercise by moving your arm from side to side, and then do it again in a circle.
- Do the whole thing again with the other arm.
- Tip: Don’t bend your knees or round your back.
2. Arm Stretch Overhead
The main muscles used were: Posterior deltoid.This stretch should feel good in the back of for internal rotation of shoulder.
Equipment needed: None.
Four times on each side
5 to 6 days a week
Instructions With Steps
- Hold the stretch for 30 seconds, then take 30 seconds to relax.
- Do the same with your other arm.
- Tip: Don’t pull on your elbow or push on it.
3. Internal Rotation Without Movement
The main muscles used were: Supraspinatus.This stretch should feel good in the front of your shoulder.A light stick, such as a yardstick, is needed (wooden ruler)
Four times on each side
5 to 6 days a week
Instructions With Steps
- Hold for 30 seconds, then let go and take a 30-second break.
- On the other side, could you do it again?
- Tip: Don’t lean over or turn to the side when pulling the stick.
4. Passive Rotation To The Outside
The main muscles used were: Infraspinatus, teres minorThis stretch should feel good in the back of your shoulder.A light stick, such as a yardstick, is needed (wooden ruler).
Four times on each side
5 to 6 days a week
Instructions With Steps
- Grab the stick with one hand and hold the other end in your cupped hand.
- Hold for 30 seconds, then let go and take a 30-second break.
- On the other side, could you do it again?
- Tip: Don’t twist, and keep your hips facing forward.
5. Sleeper Stretch
The main muscles used were: Infraspinatus, teres minorYou should feel this stretch outside your upper back, behind your shoulder.
Equipment needed: None.
Four reps, three times a day. Days Per Week: Every
Instructions With Steps
- Lay on your side on a firm, flat surface with your arm bent and the hurt shoulder under you, as shown. If you want to feel better, you can put your head on a pillow.
- Use the arm that isn’t hurt to push the arm that is hurt down.
- Keep your arm in this position for 30 seconds, then let it go for 30 seconds.
- Advice: Don’t bend your wrist or put pressure on it.
6. Rowing In Place
The middle and lower trapezius were the main muscles used.This exercise should hurt behind your shoulder and in your upper back.Use an elastic stretch band with a comfortable amount of resistance. As it gets easier to do the exercise, move up to three sets of 12 reps.
Eight times: 3 sets; 3 times per week: 8
Instructions With Steps
- Make a loop with the elastic band 3 feet long and tie the ends together. Hook the loop to a doorknob or something else stable.
- As shown in the start position,
- Slowly move back to the starting point and do it again.
- Tip: As you pull, squeeze your shoulder blades together.
7. Rotation To The Outside With The Arm Out 90 Degrees
The main muscles used were: Infraspinatus and teres minor are two muscles. This exercise should hurt behind your shoulder and in your upper back.Use an elastic stretch band with a comfortable amount of resistance. As it gets easier to do the exercise, move up to three sets of 12 reps.
Eight times: 3 sets; 3 times per week: 8
Instructions With Steps
- Make a loop with the elastic band 3 feet long and tie the ends together. Hook the loop to a doorknob or something else stable.
- Tip: Your elbow should be in line with your shoulder.
Final Words
If you are facing for internal rotation of shoulder; start with a weight that lets you do three sets of 8 reps, then work up to 3 sets of 12 reps. As the exercise gets easier, add 1 pound of weight at a time until you reach 10 to 15 pounds. Start over with three sets of 8 reps every time you add more weight.
