Isometric Internal Rotation in the Cocking Position

Description

Attach a resistance band to a solid support behind you and hold the end in one hand. Stand with your back to the band’s anchor point. Bring your arm out to the side with your elbow bent at 90°, then rotate your forearm backward to place your shoulder in a comfortably maximal external rotation. Step forward slightly if needed to put the band under tension. Once in this position, gently push your hand forward against the resistance of the band, without letting your arm move. The movement should remain static. Hold this contraction for the duration indicated by your physical therapist, then slowly release.

Settings

Equipment

Resistance Band

Positions

Stand Up

Muscle groups

Shoulder internal rotators

Difficulty

Moderate

Movement

Medial Rotation

Contraction mode

Isometric