Endorotation shoulder dynaband

Purpose of the exercise

Aims to strengthen the internal rotators of the shoulder (including subscapularis, pectoralis major and latissimus dorsi) and improve shoulder stability. Supports a good balance between internal and external rotators and contributes to injury prevention and optimal shoulder function.

Supplies

• Dynaband/elastic resistance band

• Fixed anchor point at elbow height

• Flat surface

Starting position

1. Attach the dynaband to a fixed point

2. Stand sideways next to the anchor point

3. Hold the strap with the arm closest to the anchor point

4. Elbow bent at about 90 degrees

5. Elbow against body

6. Shoulders low and relaxed

7. Core slightly tightened

Implementation

1. Pull forearm in towards the abdomen in a controlled manner

2. Keep the elbow against the body

3. Move to a comfortable final position

4. Actively tighten the internal rotators

5. Return the forearm slowly and in a controlled manner

6. Maintain constant tyre pressure

7. Move without momentum

Points of interest

✓ Move in a controlled and stable way
✓ Keep shoulders low and relaxed
✓ Elbow remains against body
✓ Core tightened for stability
✓ Move within a pain-free range

✗ Raising shoulders
✗ Moving elbow outwards
✗ Using too heavy resistance
✗ Turning the fuselage
✗ Ignoring pain in shoulder or neck

When this exercise?

Endorotation shoulder with dynaband is used to strengthen the internal rotators of the shoulder and improve the stability of the shoulder joint. The exercise is suitable within rehabilitation for shoulder problems, but also preventive for athletes who do a lot of pushing or throwing movements.

In addition, the exercise can be used to optimise the balance between internal and external rotators within strength and stability programmes. Due to the well-dosed elastic resistance, the exercise is applicable in different phases of training and recovery. Application and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.