Isometric Shoulder Exercises

Stability & Strength

This is an instructional video to correctly demonstrate Isometric Shoulder Exercises.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

If you need to improve the basic strength in your shoulders then this is an excellent group of exercises for early shoulder rehabilitation
Remember these exercises should be pain free during after and the next day.
Each exercise should be held for 10 seconds with a pressure that is below your pain threshold, therefore it shouldn’t increase your pain at all. If it does then push with less pressure.
You should aim to build up to 4 sets of this exercise with a few minutes between your sets
You should aim to perform all of these exercises twice per day
It is also important to perform all exercises in a good posture at all times.
Flexion
Stand facing a wall put with hand into a fist and bend your elbow to 90 degrees, next push your arm forwards so that you are pressing your fist into the wall and hold.
Abduction
Stand side on to a wall so that your shoulder is nearly touching it. Next bend your elbow to 90 degrees and your palm is facing away from the wall. Take your arm out to the side so that your hand and whole forearm are touching the wall and push into the wall and hold.
External rotation
Stand side on to a wall so that your shoulder is nearly touching it. Next bend your elbow to 90 degrees and your palm is facing away from the wall. Keep your elbow in, touching your side at all times
Next turn your arm out pivoting your elbow on your hip and press the hand against the wall and hold
Internal rotation
Stand side on in a door way. Next bend your elbow to 90 degrees and your palm is facing towards the door frame. Keep your elbow in, touching your side at all times
Next turn your arm inwards pivoting your elbow on your hip and press the palm of your hand against the door frame and hold
Strength takes time to establish so be patient as it could takes several weeks to achieve improvements.
Once these group of exercises become easy then you will need to progress to harder and more advanced exercises.

Related Exercises

For Shoulder

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Smith machine monkey shrugs

Lying Lateral raise: A great lateral Deltoid exercise to train the lower portion of the range.

Lying Lateral raise

Bent over overhead shoulder raises

Bent over overhead shoulder raises

chair-tricep-dips

Chair Tricep Dips

handstand-press-up

Handstand press up

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