Seated 90-Degree Shoulder Internal Rotation

1. Begin by sitting on a flat bench with your back straight and feet planted on the floor for stability.

2. Elevate your arm so that your shoulder is abducted to 90 degrees, and your elbow is bent at a 90-degree angle as well, giving the appearance of an 'L' shape. This is your starting position.

3. If using resistance such as a dumbbell, hold it in the hand of the arm being exercised. Alternatively, if using a resistance band, secure one end and hold the other with the hand of the arm being exercised.

4. Keep your elbow in line with your shoulder and pinned close to your side throughout the movement to maintain proper form and isolate the rotator cuff muscles.

5. Without changing the angle of your elbow, slowly rotate your shoulder, moving your hand towards your abdomen. The range of motion may vary depending on flexibility, but aim for as close to touching your abdomen with your hand as comfortable.

6. Pause briefly at the point of maximum internal rotation, then slowly return to the starting position, controlling the resistance and not allowing any jerky movements.

7. Repeat for the desired number of repetitions and then switch arms.

8. It is important to keep the movements controlled and slow, focusing on activating the rotator cuff muscles rather than using momentum.

9. Make sure to breathe regularly throughout the exercise, exhaling during the internal rotation movement and inhaling as you return to the starting position.

Remember to warm up prior to performing this exercise, and consult with a fitness professional if you're new to this movement to ensure proper technique and safety.

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