Isometric Shoulder Exercises

Mar 28, 2011 | By Rick Rockwell

Isometrics are exercises done in a static manner. The joint and muscle of the limb being worked either press against an immovable object such as a wall, which is called overcoming isometric, or hold against an opposing resistance, which is known as yielding isometric. The muscle and joint involved do not move as in dynamic exercises. Isometric exercises are used for strength training, in rehabilitation applications and when there is an injury that limits movement.

Shoulder Extension

Stand with your back to the wall, feet shoulder-width apart. Let your arms hang down at your sides, palms facing the wall. Keep your elbows straight as you push your palms back against the wall. Hold for three to five seconds. Do one set of 10 repetitions.

Internal Rotation

Stand in a doorway so that when you bend your left elbow to 90 degrees and extend your forearm, you can press your entire inner forearm and palm against the wall. Keep your elbow close to your body and immobile as you press your forearm and palm into the wall and hold for three to five seconds. Do one set of 10 repetitions, then switch sides and repeat.

External Rotation

Stand with your left side against the wall with your feet shoulder-width apart. Keep your upper arm straight against your body while you bend your elbow to 90 degrees. The back of your hand should be against the wall. Press your forearm into the wall and hold for three to five seconds. Do one set of 10 repetitions and switch sides.

Plank Bridge

Lie face-down on the ground. Put your elbows and forearms against your chest, and prop yourself up into a bridge position with your weight resting on your toes and forearms. Keep your back flat. Hold for 10 to 30 seconds, or as long as you can. Repeat three to five times.

Caution

There are some dangers associated with isometric exercise. People with high blood pressure should avoid performing isometrics, because this type of exercise can cause a spike in blood pressure. If you want to perform isometrics, talk to your doctor to make sure they're safe.