External Rotation and Internal Rotation
The exercises are essential rotator cuff strengthening exercises. Fasten elastic tubing to a doorknob or other stationary object. Lock your right elbow to your side and do not lift it off during these exercises. (To ensure proper form, place a small towel between your elbow and your side the first few times; if the towel drops, you're cheating.) With your elbow flexed to 90 degrees and locked in, slowly rotate your arm outward (ER) fully, pausing in the fully rotated position, then return to the starting position. Do 3 sets of 10 to 12 reps. Change your stance to alter the starting position and use the same arm or inward movement (IR) against resistance.
Alternate: These exercises can also be done using dumbbells while lying on your side on a weight bench or with an adjustable weight pulley system.
External Rotation start
External Rotation end
Internal Rotation start
Internal Rotation end