Isometric Exercises
These are exercises where the muscle contracts but there is no movement of the arm. Isometrics are really good at reducing pain and are a useful exercise to begin strengthening the muscle.
Isometric External Rotation
- Stand with feet shoulder width apart
- Start with elbow by your side and bent to 90 degrees
- Place the hand of your unaffected arm over the wrist
- Push from the wrist, as if rotating the forearm outwards, whilst applying resistance with the unaffected arm.
- The arm should not move but you will feel tension in the muscles that externally rotate the shoulder
- Push as hard as you are able to without causing significant pain in the shoulder
- Hold for 10 seconds and repeat 10 times, unless otherwise directed by your physiotherapist
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- This exercise can be performed at different degrees of external rotation
Isometric Lateral Rotation with Weight
- Start in seated position with one knee bent and the elbow resting on the knee, holding your fist up towards the ceiling
- Lift the chest slightly
- Lift the fist, and rotate the arm outwards
- Hold the weight still for 10 seconds, repeat 10 times
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- This exercise can be performed at different degrees of external rotation or abduction
Isometric Abduction
- Stand with feet shoulder width apart
- Start with the elbow by your side and bent to 90 degrees, and the forearm against a wall
- Push from the elbow into the wall
- Push as hard as you are able to without causing significant pain in the shoulder
- Hold for 10 seconds and repeat 10 times, unless otherwise directed by your physiotherapist