It would have been better to draw object and text as two disconnected objects, so you can change one's orientation without changing the others'. If you are rotating by 90° steps, you can use the buttons for that in the Control Bar. Select the object with the black arrow (toggling back to the black arrow is enough), and rotate it the same amount in the negative direction.
Make sure the Reference Point proxy in your Control Bar has its center selected. This means you have to adopt a 2-step approach to see just your text rotated "in place". Rotate any way you prefer: using the Rotate tool, entering a value into the Angle box in the Control bar, pressing the 90° Clockwise/Anticlockwise buttons, or use the Object > Transform > Rotate menu.
In the context of the white arrow, this means the points of your text frame's frame.
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