Isometric Exercises For The Shoulder

Isometric training involves muscular actions in which there is no change in muscle length and joint angles remain constant while force is exerted. Isometric exercises can be done for general strength conditioning and for rehabilitation when strengthening the muscles without placing undue stress on joints is warranted, according to the Sports Fitness Advisor website.

Isometric Shoulder Extension

An isometric shoulder extension targets the posterior muscles of the shoulders. Stand with your back against a wall. Your feet should be hip-width apart, and your arms should be at your sides, with your elbows straight and your palms against the wall. Push against the wall while resisting any movement with your body. Hold the contraction for 5 to 10 seconds, then relax. Do two or three sets of 10 repetitions.

Isometric Shoulder Flexion

This exercise works the muscles on the front of the shoulders. Stand facing a wall, with your feet hip-width apart and your arms straight at your sides. Keeping your torso erect, push against the wall with the tops of your hands while resisting any movement with your body. Hold the contraction for 5 to 10 seconds, then relax your arms. Do two or three sets of 10 reps.

Isometric Shoulder External Rotation

This exercise isolates the infraspinatus and the teres minor muscles of the rotator cuffs. Stand with your right side against a wall, with your feet hip-width apart and your elbow bent at a 90-degree angle. Contract your core as you push your forearm into the wall. Hold the contraction for 5 to 10 seconds, then relax. Do 10 reps, then switch to your left side. Do two or three sets per side.

Isometric Shoulder Internal Rotation

When you internally rotate your shoulder, you use the subscapularis muscle of the rotator cuff. Stand at the corner of a wall or in a door frame, with your feet hip-width apart and your right elbow bent at 90 degrees. Place your right forearm against the wall. Stabilize your core, and push into the wall with your arm. Hold the pose for 5 to 10 seconds before relaxing. Do repetitions, then switch arms. Do two or three sets with each arm.

Isometric Push-Ups

The isometric push-up is a challenging exercise and works the bulk of the shoulders as well as the chest and back. Begin on the floor in push-up position, with your arms fully extended. Keeping your back straight and your butt down, lower yourself halfway to the floor. Hold there for 15 to 30 seconds, then push back up to the starting position. Breathe as you hold the position rather than holding your breath. Do this exercise three to five times.

Isometric Shoulder Raise

This exercise primarily targets the deltoid muscles of the shoulder. Stand with your feet shoulder-width apart, and hold a dumbbell in each hand. Stabilize your core, and raise both arms straight out to your sides until your arms are parallel with the floor. Hold this position for 15 to 30 seconds, then lower your arms to your sides. Do this movement three to five times.

Handstand

The handstand is a difficult exercise that requires a certain amount of coordination and strength, but it effectively works the shoulder muscles in an isometric hold. If you are new to handstands, use a wall for balance. Begin on all fours, facing away from the wall. Slowly use your feet to climb up the wall while "walking" your hands toward the wall. Continue up until your body is perpendicular to the floor, and keep using the wall for balance. Stabilize your shoulders, and hold the pose for as long as you can. Do two or three sets of this exercise. If you have poor balance or a weak upper body, have a spotter help keep you upright.