Internal rotation with band

This shoulder exercise strengthens or tones the muscles that help rotate your shoulder inward, or towards your body.

Attach a piece of surgical tubing or elastic exercise band to something at waist height, such as a doorknob.Stand with your injured side towards the wall and your body facing along the wall. Your elbow should be bent at a right angle, pointing in front of your body along the direction of the wall.Place a rolled up towel between your elbow and your side, and keep your elbow next to your side.Pull the band across your body at waist level. Keep your forearm parallel to the ground and your wrist straight.Hold this position for 3 to 5 seconds, then slowly rotate your arm back towards the wall.

Repeat these steps 5 to 10 times.