Endorotation shoulder (dynaband)

Purpose of the exercise

Strength exercise for the internal shoulder rotators (subscapularis, pectoralis major, latissimus dorsi) and shoulder stabilisers. Improves internal rotational strength, balances strength between internal and external rotators and helps prevent shoulder pain. Also effective for throwers and racket athletes who need powerful internal rotation for their sport.

Supplies

• Resistance band/dynaband
• Attachment point at hip height (door hook, post)
• Sufficient space to move arm
• Optional: rolled up towel between elbow and side for feedback

Starting position

1. Attach the resistance band at hip height
2. Stand sideways in relation to the attachment point
3. Grasp the elastic with the hand closest to the attachment point
4. Bend your elbow 90 degrees and hold against your side
5. Your forearm points outwards away from your body
6. Stand at a sufficient distance so that there is slight tension on the tyre
7. Keep your back straight, shoulders relaxed
8. Feet at hip width
9. Tighten your core

Implementation

1. Keep your elbow constantly against your side (stays in the same place)
2. Rotate your forearm inwards towards your abdomen (internal rotation)
3. Move slowly and in a controlled manner against resistance
4. Turn until your forearm points in front of your belly
5. Keep your upper arm and elbow still against your side
6. Hold this end position for 1 second
7. Allow controlled return to starting position
8. Maintain constant tyre pressure

Points of interest

• ✓ Keep your elbow constantly against your side during entire movement
• ✓ Turn only your forearm, not your whole body
• ✓ Move slowly and in a controlled manner
• ✓ Keep your shoulder low and relaxed (do not pull up)
• ✓ Keep your wrist neutral
• ✓ Maintain constant tyre pressure
• ✓ Exhale on turning inwards, inhale on returning
• ✗ Avoid getting your elbow off your body
• ✗ Don't turn with your torso
• ✗ Don't use momentum
• ✗ Don't pull your shoulder up
• ✗ Do not go beyond comfortable
• ✗ Don't let the tyre recoil

When this exercise?

This exercise is suitable for athletes who want to develop balanced shoulder strength, especially throwers, tennis players and other racquet-sport athletes who need powerful internal rotation. Ideal to complement external rotation exercises to create balance between internal and external rotators. Very effective in rehabilitation after shoulder injuries to achieve full recovery (in consultation with physiotherapist). Also valuable for prevention in athletes with a lot of overhead movements. Note: most people have relatively strong internal rotators but weak external rotators, so external rotation exercises are often given higher priority. For acute shoulder pain or instability, have a physiotherapist assess first. Start with light resistance.