Relieve Shoulder Pain with Internal Rotation Exercises

Oct 19, 2023

The Importance of Proper Shoulder Health

As a leading provider in the Health & Medical industry, IAOM US understands the significance of maintaining healthy shoulders. Shoulder pain can significantly impact your daily life and limit your mobility. Internal rotation exercises offer a practical solution to relieve shoulder discomfort and restore optimal function.

Understanding Shoulder Pain and its Causes

Before we delve into the details of internal rotation exercises, let's explore the common causes of shoulder pain. Shoulder pain can result from various factors, including:

  • Overuse injuries: Repeated or excessive shoulder movements can strain the muscles and tendons, causing pain.
  • Rotator cuff tears: Tears in the rotator cuff, which consists of a group of tendons, can lead to pain and instability.
  • Frozen shoulder: Also known as adhesive capsulitis, this condition causes stiffness and pain in the shoulder joint.
  • Bursitis: Inflammation of the fluid-filled sacs (bursae) that cushion the shoulder joints can cause pain.
  • Arthritis: Osteoarthritis and rheumatoid arthritis can both contribute to shoulder pain.

Introducing Internal Rotation Exercises

Internal rotation exercises are a valuable tool in alleviating shoulder pain. They target the muscles responsible for internal rotation, helping to strengthen and improve their flexibility. Here are some effective exercises to consider:

Exercise 1: Standing Internal Rotation

To perform this exercise, start by standing with your feet shoulder-width apart. Keep your affected arm close to your side, bent at a 90-degree angle. Hold a dumbbell or a similar weighted object in your hand. Slowly rotate your arm inward towards your body, then return to the starting position. Repeat this movement for 10-12 repetitions, gradually increasing the weight as you progress.

Exercise 2: Seated Internal Rotation

Sit on a chair or bench with your back straight and your feet firmly planted on the floor. Hold a resistance band or cable handle in your hand, attaching it to a fixed structure beside you. With your elbow bent at a 90-degree angle, slowly rotate your arm inward against the resistance. Return to the starting position and repeat for 10-12 reps. Make sure to control the movement throughout to maximize effectiveness.

Exercise 3: Prone Internal Rotation

Lie face down on a flat surface, such as a massage table or exercise mat. Keep your affected arm hanging off the edge, palm facing up. Hold a light dumbbell in your hand. Begin by internally rotating your arm, bringing your palm towards the ceiling. Lower your arm back down and repeat for 10-12 repetitions. Gradually increase the weight as your strength improves.

Tips for Safe and Effective Internal Rotation Exercises

While internal rotation exercises can be immensely beneficial, it's crucial to practice them safely. Here are some tips to ensure optimal results and prevent any potential injuries:

  • Start gradually: Begin with lighter weights or resistance and gradually increase as your strength and comfort levels improve.
  • Pay attention to form: Proper form is essential to maximize the benefits of the exercises while minimizing the risk of injury. Seek guidance from a healthcare professional or physiotherapist, ensuring you execute the exercises correctly.
  • Listen to your body: If you experience any unusual pain or discomfort during the exercises, take a break and consult with a healthcare provider. Your safety and well-being should always be a priority.
  • Consistency is key: To see lasting improvements and relief from shoulder pain, practice the exercises regularly. Aim for at least two to three sessions per week.
  • Combine with other therapies: Internal rotation exercises work well in conjunction with other treatment modalities, such as chiropractic care or physical therapy. Consult with qualified professionals to create a comprehensive treatment plan tailored to your needs.

Trust IAOM US for Expert Guidance

At IAOM US, our team of experienced professionals specializes in providing comprehensive care related to Chiropractors and Physical Therapy. We understand the complexities of shoulder pain and are dedicated to helping you find the most effective solutions. Our website,, offers a wealth of resources, articles, and information to support your journey towards better shoulder health.


Dealing with shoulder pain can be frustrating, but with the right exercises and guidance, you can regain comfort and restore function. Internal rotation exercises target the muscles responsible for internal rotation, improving strength and flexibility. Remember to practice the exercises safely, listen to your body, and seek professional advice if needed. Visit IAOM US's website today to access valuable resources and start your journey towards a pain-free life.

shoulder pain internal rotation
Rohit Bammi
These internal rotation exercises for relieving shoulder pain have been a game-changer for me! I used to struggle with daily discomfort and limited mobility, but they've made a significant difference. It's so important to prioritize shoulder health and find practical solutions like these exercises. Thank you for sharing this valuable information!
Nov 10, 2023
Jack Macgillivray
Changed my shoulder game!
Nov 7, 2023
Kenneth Birke
These exercises saved my day! 💪🙌
Nov 2, 2023
Steve Presser
I've tried these exercises and they really work! Finally found some relief! 💪👍
Oct 26, 2023
Karen Callanan
These exercises are a game-changer for relieving shoulder pain. Definitely worth trying!
Oct 22, 2023