Isometric exerciseis a type of exercise in which you contract certain muscles without any other movement. A physical therapist may prescribe isometric shoulder exercises if you have pain or need to regain normal shoulder range of motion, strength, and/or mobility.
An isometric shoulder exercise plan may include:
Shoulder isometrics can be performed up to three times per day, but be sure to ask your physical therapist about the frequency for your specific condition.
This article offers five specific isometric shoulder exercises that you can do on your own and how to perform them.
Make sure you check in with your healthcare provider before starting this or any other exercise program. A physical therapist can prescribe a set of moves specific to your needs and show you how to do them properly.
Isometric Shoulder FlexionBrett SearsTo perform shoulder flexion:Stand facing a wall.Bend the elbow on the side of the shoulder you want to exercise and make a fist.Place a folded towel between your fist and the wall, and gently press your hand into the wall.Hold for five seconds, and then slowly release.There is no need to try to push the wall over. Just press gently into the wall to activate your shoulder muscles. This is especially important if you are just starting isometric exercise after shoulder surgery.If it causes pain, take a break.Do 10 to 15 repetitions, and then move on to the next exercise: isometric shoulder abduction.
Isometric Shoulder Flexion
Brett Sears
To perform shoulder flexion:
There is no need to try to push the wall over. Just press gently into the wall to activate your shoulder muscles. This is especially important if you are just starting isometric exercise after shoulder surgery.
If it causes pain, take a break.
Do 10 to 15 repetitions, and then move on to the next exercise: isometric shoulder abduction.
Isometric Shoulder AbductionBrett SearsTo perform isometric shoulder abduction exercises:Stand about six inches from a wall, but turn your body so it is perpendicular to the wall.The shoulder you wish to exercise should be close to the wall.Make a fist and press it into the wall. You may wish to use a folded-up towel for a little extra comfort.Gently press into the wall as if you are trying to lift your arm out to the side, and hold it there for five seconds.Slowly release pressure on the wall.Again, no need to push the wall over; gentle pressure will do.Perform 10 to 15 repetitions, and then move on to the next exercise, which is designed to get yourrotator cuff musclesworking.
Isometric Shoulder Abduction
To perform isometric shoulder abduction exercises:
Again, no need to push the wall over; gentle pressure will do.
Perform 10 to 15 repetitions, and then move on to the next exercise, which is designed to get yourrotator cuff musclesworking.
Isometric Shoulder External RotationBrett SearsIsometric shoulder external rotation is an exercise that can help strengthen your rotator cuff muscles, specifically yourteresminor and yourinfraspinatus.To perform the exercise:Continue standing perpendicular to a wall about six inches from it.The shoulder you are exercising shoulder be closest to the wall.Bend your elbow 90 degrees, make a fist, and press the back of your hand into the wall as if you were rotating your arm outwards.Use a small towel for a little padding, if needed.Gently press into the wall for about five seconds.Slowly release pressure on the wall.Stop the exercise if you feel any increased pain.Do 10 to 15 repetitions, and then start the next rotator cuff isometric exercise.
Isometric Shoulder External Rotation
Isometric shoulder external rotation is an exercise that can help strengthen your rotator cuff muscles, specifically yourteresminor and yourinfraspinatus.
To perform the exercise:
Do 10 to 15 repetitions, and then start the next rotator cuff isometric exercise.
Isometric Shoulder Internal RotationBrett SearsTo perform isometric shoulder internal rotation:Position your body so that you’re facing a door frame or an outside corner of a wall. The shoulder you’re exercising should be near the door opening or corner.Bend your elbow 90 degrees, make a fist, and gently press into the corner wall or door jamb as if you were trying to rotate your hand inward towards your belly button.Press and hold for five seconds, and then slowly release.Remember, no motion should occur in your shoulder during the exercise. Use a small folded towel for padding.Perform 10 to 15 repetitions, and then move on to the final shoulder isometric exercise: isometric extension.
Isometric Shoulder Internal Rotation
To perform isometric shoulder internal rotation:
Remember, no motion should occur in your shoulder during the exercise. Use a small folded towel for padding.
Perform 10 to 15 repetitions, and then move on to the final shoulder isometric exercise: isometric extension.
Isometric Shoulder Extension
To perform isometric shoulder extension:
Do 10 to 15 repetitions.
1 SourceVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Nikolaidou O, Migkou S, Karampalis C.Rehabilitation after Rotator Cuff Repair.Open Orthop J. 2017;11:154-162. doi:10.2174/1874325001711010154Additional ReadingMullaney, M. J., Perkinson, C., Kremenic, I., Tyler, T. F., Orishimo, K., & Johnson, C. (2017). EMG OF SHOULDER MUSCLES DURING REACTIVE ISOMETRIC ELASTIC RESISTANCE EXERCISES.International journal of sports physical therapy,12(3), 417.
1 Source
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Nikolaidou O, Migkou S, Karampalis C.Rehabilitation after Rotator Cuff Repair.Open Orthop J. 2017;11:154-162. doi:10.2174/1874325001711010154Additional ReadingMullaney, M. J., Perkinson, C., Kremenic, I., Tyler, T. F., Orishimo, K., & Johnson, C. (2017). EMG OF SHOULDER MUSCLES DURING REACTIVE ISOMETRIC ELASTIC RESISTANCE EXERCISES.International journal of sports physical therapy,12(3), 417.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Nikolaidou O, Migkou S, Karampalis C.Rehabilitation after Rotator Cuff Repair.Open Orthop J. 2017;11:154-162. doi:10.2174/1874325001711010154
Mullaney, M. J., Perkinson, C., Kremenic, I., Tyler, T. F., Orishimo, K., & Johnson, C. (2017). EMG OF SHOULDER MUSCLES DURING REACTIVE ISOMETRIC ELASTIC RESISTANCE EXERCISES.International journal of sports physical therapy,12(3), 417.
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