Internal Rotator Cable Pull

For those who want to train their subscapularis, try this exercise. As with the other rotator cuff movements, 8 to 15 reps is sufficient.

Simply loop a surgical tube cable around a secure structure. Facing the structure, hold in each hand, each handle. Draw your elbows into your sides. Your hands and elbows should both be parallel to the floor. Rotate your body 90 degrees to the left, into the starting position, pictured here. Your left hand and forearm now lay across your abdomen; your right hand and forearm point to about "2 o'clock". From here, smoothly arc your right hand from "2 o'clock" across your body to about "11 o'clock". Make sure that you rotate about the vertical axis of your shoulder joint, as shown in this illustration. Adjust tension as needed to complete desired reps.

Internal Rotator (chest and mid-back) Stretches

Because your large internal rotators, in this case your pectoralis major and your latissimus dorsi muscles are usually quite strong, compared to the typically under conditioned external rotators you'll want to stretch them.

Stretching your internal rotators is part of maintaining rotator cuff integrity. It relieves the hyper-tonic state of your pecs and lats, and effectively eases their resting pull on your shoulder joint. This, along with external rotator strengthening allows for a more ideal strength balance within the shoulder joint musculature.

From my experience in the gym, relatively few exercisers pay attention to the balance of tone about their shoulder joint. Often, their pectorals and their lats are tensed extensively-- overdeveloped, if you will--from the usual bench pressing and lat pulls. This often contributes to rounded shoulders characteristic of many swimmers, gymnasts and, of course, weightlifters. Stretching these muscles is one step in maintaining a favorable balance of tone about your shoulder joint. It's also useful in developing healthy, aesthetically pleasing posture--so you look fit and athletic, not like you, uh...lift weights.

Remember: when you stretch you should feel a moderate to strong stretch (4 to 6 on the RPE scale). Focus on letting the target muscle lengthen! Always breathe evenly and deeply. Hold each stretch for about 30 seconds.

Stand directly facing a wall. We'll call this "west". Place your right elbow, forearm and palm against the wall. Without moving your arm and hand, step with your left foot to the left, so that your lower body and feet are facing "south". Keep your weight over your left foot. Now, still without moving your arm or hand, slowly, gently pivot around your right shoulder joint to turn your upper body "southward"-- away from the wall. Repeat on left side.

Grasp with your right arm an immoveable object. Point your feet diagonally across your body. Make sure your right hand, arm, back and hips are pretty much level to the horizontal. Gently push your feet into the floor, extend your knees slightly and reach backwards with your hips. Avoid leaning as your "lat" responds by tightening to support you. The concept to grasp is to gently pull yourself back into a stretch. Repeat on left side.