Isometric Shoulder Exercises

Isometric Shoulder Exercises: Regain Range of Motion and Strength

If you have shoulder pain, you can benefit from the specialized services of a physical therapist to help you regain normal shoulder range of motion (ROM), strength, and functional mobility through isometric shoulder exercises.

Your physical therapist will be able to evaluate your condition and prescribe various treatments to help you return to your normal state.

Types of Shoulder Exercises

The exercises for your shoulder are essential to help you regain normal functioning. There are several types of exercises that you can do. These may include:

• Passive ROM exercises
• Active ROM exercises
• Shoulder plyometry
• Rotator cuff strengthening

Isometric exercise is also a type of exercise that your physical therapist can prescribe for your shoulder.

The isometrics are performed when the muscles contract, but no movement around joint shoulder.

Your physical therapist may prescribe these types of exercises as part of a home rehabilitation exercise program.

There are specific times when isometric exercise is favorable to perform. These may include:

• In the initial stages of therapy, when inflammation can make movement of the shoulder painful.
• After shoulder surgery
• When trying to improve muscle function in a specific shoulder ROM.

5 Isometric Shoulder Exercises to Regain Mobility and Strength

To get started with shoulder exercises, follow this step-by-step guide. Just be sure to check with your doctor before starting this or any other exercise program.

It is also recommended that you visit your physical therapist to learn how to do the exercises correctly and to ensure that the exercises are appropriate for your specific condition.

Isometric Shoulder Flexion

To start with the shoulder bend, stand in front of a wall. Bend at the elbow of the shoulder you wish to exercise, and make a fist. Place a folded towel between your fist and the wall, and gently press your hand against the wall. Hold for 5 seconds, and then slowly release.

Remember, there is no need to try to push the wall. Just press gently on the wall to activate your shoulder muscles. This is especially important if you have just started an isometric exercise after shoulder surgery.

Repeat the exercise for 10 to 15 repetitions, and then continue with the next exercise: isometric shoulder abduction.

Isometric Shoulder Abduction Exercise

To perform the isometric shoulder abduction exercise, standing about 6 inches from a wall, turn your body so that it is perpendicular to the wall. The shoulder you want to exercise should be close to the wall.

Make a fist and press it against the wall. You may want to use a folded towel for a little extra comfort. Press gently on the wall as if you are trying to lift your arm to the side and hold for 5 seconds. Slowly release the pressure on the wall.

Repeat the exercise for 10-15 reps, and then move on to the next exercise (designed to get the rotator cuff muscles working).

Isometric External Rotation of The Shoulder

Isometric external shoulder rotation is an exercise that can help strengthen the muscles of the rotator cuff, specifically your teres minor and your infraspinatus.

To perform the exercise, continue to stand perpendicular to a wall about 6 inches from it. The shoulder you are exercising should be closer to the wall.

Bend your elbow 90 degrees, make a fist, and press the back of your hand against the wall as if you are turning your arm outward. Use a small towel for a little padding, if necessary.

Press gently on the wall for about 5 seconds. Slowly release the pressure on the wall.

Repeat the exercise for 10 to 15 repetitions, and then begin the next isometric rotator cuff exercise.

Isometric Internal Rotation of The Shoulder

To perform an isometric internal shoulder rotation, position your body so that it is facing an outside corner of a wall or facing the door frame. You should be facing the wall, and the shoulder you are exercising should be near the door opening or in the corner of the wall.

Bend your elbow 90 degrees, make a fist and press gently on the corner wall as if you are trying to turn your hand towards your belly button.

Remember, there should be no movement in your shoulder during the exercise. Use a small folded towel for stuffing. Press and hold for 5 seconds, then slowly release.

Repeat for 10-15 reps and then continue with the final shoulder isometric exercise – isometric extension.

Isometric Shoulder Extension

To perform an isometric shoulder extension, stand 15cm from a wall with your back facing it. Keep your elbow straight so your hand is close to your hip. Make a fist and press gently on the wall behind you. Remember, very little movement should occur in your shoulder.

Hold the pressure against the wall for 5 seconds, then slowly release. Repeat the exercise for 10 to 15 repetitions.