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Isometric Shoulder Exercises
Isometric shoulder exercises involve contracting the muscle without moving the limb, shown here with resistance provided from the wall.
Isometric shoulder flexion
The arm is moved slightly in front of the body, with the fist touching a wall in front. The athlete tries to list the arm upwards against the resistance of the wall. Hold for 5-10 seconds.
The athlete stands with their back to a wall and the arm just behind them. They try to push the arm backwards against the wall. Hold for 5-10 seconds.
The athlete stands side-on to a wall and tries to push the arm out to the side against the wall. Hold for 5-10 seconds.
Internal (medial) rotation
The arm is bent at the elbow and the wrist pushed against the wall as if trying to rotate around to the stomach. Hold for 5-10 seconds.
External (lateral) rotation
The arm is bent at the elbow and the wrist pushed back against the wall as if trying to rotate outwards. Hold for 5-10 seconds.