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

- 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        

- 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

Yorkshire Shoulder Physiotherapy

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