The shoulder internal rotation in abduction strengthens the rotator cuff while the arm is held out to the side, a position that closely mirrors functional and sporting movements. This exercise improves shoulder stability, control, and power for overhead tasks, making it valuable in both rehabilitation and performance training. It helps protect the joint by building strength where the shoulder is most vulnerable.
- Anchor the resistance band behind you at the level of the shoulders or shoulder blades.
- Take the band with the target limb and step to the side- away from the band.
- Hold the shoulder in a 90 degree angle, with the elbow bent so the wrist stacks above the elbow.
- Pull the resistance band down so the wrist moves forward whilst maintaining a bent elbow.
- The movement mimics hitting a nail with a hammer.
- Return to the start position with control.
- Repeat as per Physiotherapist’s instructions.