If you need a quick boost, this 15-minute bodyweight workout will help strengthen muscles that internally rotate the shoulder to keep the rotator cuff healthier and help with upward rotation using a Theraband and mini ball.

The isometrics in this routine will help you move the arm out to the side and over the head. In addition, many of these muscles also help protract the scapula, making it easier to bring the arm across the body. Weakness in these areas can cause shoulder impingement and shoulder pain.

Throughout the routine, I will show you how to manipulate the band to target internal rotators with prone, kneeling, seated positions. Many rotational sports, like tennis, golf, swimming, pickleball, and racquetball put considerable stress on these muscles. These exercises are essential.

This routine can be done anywhere, anytime. It can reduce fatigue after exercise, as a prevention from injury, and to help manage your muscle strength. This can also be used as a warm-up or as a workout in itself. Isometrics are the precursor to adding any load and challenge to our body.

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