Banded Internal Rotation 90 Abduction

Improve your shoulder stability pushing overhead.

A shoulder with adequate shoulder external rotation when the arm is out to the side allows for greater leverage/strength in pressing overhead. Ideal range of motion being comfortably past 90 degrees of rotation (15+) with more being needed for any potential lack of elbow flexion range of motion.

While most people will grab a PVC pipe and crank on their shoulders, full range of motion strengthening/working has been shown to be more effective than static/passive stretching. I like to work the strong internal rotator musculature that is often protecting the shoulder and typically see faster range of motion gains to work true external rotation strength through.

Set-up/Performance:
- Attach a band to a stable object at roughly shoulder height
- Keep arm bend up to 90 degrees and elbow out to the side (imagine a laser pointer on the end you want to keep still)
- Rotate so hand goes DOWN pulling on band but keeping elbow up
- As the band returns allow it (with control) to pull your hand outwards to a tension
- Only go so far as to tension, not pain
- Keep an upright posture
- Don't Shrug the shoulder up
- Don't let ribs flare up by arching backwards

Repeat until a fatigue level of 7-8/10 (2 reps left in the tank) as change only happens when we are challenged/fatigued.

With it working the more dominant internal rotator musculature of the shoulder multiple sets performed multiple times a day is a great alternative to any static stretching you may be trying to perform.

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