Eccentric Shoulder Internal Rotation Walk Out – 90/90, Band
HOW: Anchor a band about shoulder height. Face away from the anchor and grab onto it with one hand. Bend your elbow and raise it up to the side at shoulder height. Start close to the anchor as you bring your arm up to make a “L” position with your elbow straight out from your shoulder. Rotate your hand to the front so your knuckles are facing forward. Hold that position as you walk forwards. Once you find enough resistance, raise your hand up against the resistance, towards the anchor. Walk back and repeat.
FEEL: You should feel your shoulder muscles working.
COMPENSATION: Maintain the 90/90 position as you walk backwards, don’t drop your elbow down.