TB IR and ER

External Rotation:
Stand with feet shoulder width apart, core engaged and your elbow bent to 90°.
Place a rolled up towel in between your elbow and side.
Grasp theraband with thumb pointing up.
Slowly move your hand out to the side, with the forearm parallel to the ground.
Make sure you’re not bending your wrist, and keep upper arm against your body.
Avoid shrugging your shoulders by keeping the shoulder blades down and back.
Slowly return to the starting position.

Internal Rotation:
Stand with feet shoulder-width apart, core engaged and your elbow bent to 90°.
Place a rolled up towel in between your elbow and side.
Step to the side, away from the band, and grasp it with the thumb pointing up.
Slowly bring your wrist towards your abdomen, with the forearm parallel to the ground.
Make sure you’re not bending your wrist, and keep upper arm against your body.
Avoid shrugging your shoulders by keeping the shoulder blades down and back.
Slowly return to the starting position.

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