Training internal rotation involves exercises that improve the range of motion and strength of the muscles responsible for rotating a joint inward. The provided video snippet highlights one such exercise for the shoulder.
Here's a breakdown of how to approach training internal rotation:
Shoulder Internal Rotation Exercise (Prone Lift Off)
The video clip shows a prone lift off exercise to build strength and control at the end ranges of internal shoulder rotation.
- Starting Position: Lie on your stomach (prone position).
- Action: Lift off your body (presumably using internal rotation muscles of the shoulder, although more context is needed to determine specific form for internal rotation).
- Repetition: Repeat the lift off.
Important Considerations (Expanding on the Limited Information)
Since the video snippet is brief, let's consider broader approaches to improving internal rotation, specifically for the shoulder (as the video context suggests):
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Assessment: Before beginning any training program, assess your current range of motion. Note any pain or limitations. A physical therapist can perform a comprehensive assessment.
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Stretching (to increase range of motion):
- Sleeper Stretch: Lie on your side with the affected shoulder on the bottom. Bend your elbow to 90 degrees and gently rotate your forearm down towards the ground. Use your other arm to assist, but only to the point of mild discomfort. Hold for 30 seconds and repeat.
- Cross-Body Stretch: Bring your arm across your body and use your other arm to gently pull it closer. You should feel a stretch in the back of your shoulder. Hold for 30 seconds and repeat.
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Strengthening Exercises (to build control and power):
- Internal Rotation with Resistance Band: Secure a resistance band to a stable object at elbow height. Stand with your elbow bent at 90 degrees and close to your body. Grasp the band and rotate your forearm inward, keeping your elbow stable. Slowly return to the starting position.
- Dumbbell Internal Rotation: Lie on your side with a dumbbell in your hand. Keep your elbow bent at 90 degrees and close to your body. Rotate your forearm inward towards your stomach. Slowly return to the starting position.
- Scapular Stabilization Exercises: Exercises like rows and scapular squeezes are important to ensure proper shoulder mechanics, which can indirectly improve internal rotation.
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Proper Form: Maintaining proper form is crucial to prevent injuries. If you are unsure about the correct form, consult a physical therapist or qualified trainer.
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Progressive Overload: Gradually increase the intensity or duration of your exercises over time to continue challenging your muscles.
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Consistency: Regular exercise is key to improving internal rotation. Aim to perform these exercises several times per week.
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Listen to Your Body: Stop if you experience any pain.
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Specificity: Train internal rotation in positions relevant to your activities. For example, a baseball pitcher will need internal rotation strength and control at high speeds.
