Shoulder Internal Rotation – Side Kneeling on the Reformer targets the subscapularis and other shoulder internal rotators, along with scapular stabilisers. Performed side-on to the pulley in tall or supported kneeling, it develops strength, control, and joint stability while also challenging core engagement and trunk alignment—beneficial for overhead activities, throwing sports, and shoulder rehabilitation.
- Set up the Reformer with a light spring.
- Kneel sideways on the carriage.
- Hold the handle in the hand closest to the pulley, elbow bent to 90°, upper arm close to your side.
- Start with the forearm pointing forward, in line with the carriage.
- Engage your core, keep the spine upright, and shoulders relaxed.
- Inhale to prepare. As you exhale, pull the handle across your body, rotating your forearm inward while keeping the elbow close to your ribs.
- Inhale to slowly return the handle back to the start position, resisting the spring.
- Maintain control of the movement and avoid trunk twisting.
- Complete repetitions as prescribed by your physiotherapist.