Shoulder internal rotation against resistance

Anchor tubing to a fixed object (eg, a door knob, banister, or column) and stand perpendicular to the wall holding the tubing in your inside hand. Be sure to keep your elbow bent to 90 degrees throughout the exercise. Pinch a towel or something small between your arm and ribs to be sure your arm stays against your side. Start with your arm about 90 to 100 degrees away from your body and then slowly rotate your arm into your body using a two second count until you touch your abdomen, then slowly return to starting position over a 4 second count. Repeat the movement 15 times to complete one set, then rest 30 seconds. Repeat for 3 sets of 15 repetitions.