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Shoulder Isometric Strengthening Program

The document provides instructions for a shoulder isometric strengthening program consisting of 5 exercises: shoulder flexion, extension, abduction, external rotation, and internal rotation. Each exercise describes the setup position, movement, and tips to perform the exercise isometrically with little to no movement while maintaining good posture. The instructions include repetition, set, hold time, weekly and daily frequency for each exercise.

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Priydarshni Kohli
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1K views

Shoulder Isometric Strengthening Program

The document provides instructions for a shoulder isometric strengthening program consisting of 5 exercises: shoulder flexion, extension, abduction, external rotation, and internal rotation. Each exercise describes the setup position, movement, and tips to perform the exercise isometrically with little to no movement while maintaining good posture. The instructions include repetition, set, hold time, weekly and daily frequency for each exercise.

Uploaded by

Priydarshni Kohli
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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To view video clips and further instruction of

your prescribed exercise program, please


visit www.OrthoIndy.com/PTVideos.

Shoulder Isometric Strengthening Program


Isometric Shoulder Flexion at Wall

Reps: 10 Sets: 2 Hold (sec): 5 Weekly: 5x Daily: 2x Setup


Begin in a standing upright position with
your elbow bent 90 degrees, and a small
towel between your fist and a wall.
Movement
Push your arm directly into the wall, then
relax and repeat.
Tip
Make sure to keep your back straight during
the exercise. There should be little to no
movement.
Step 1

Isometric Shoulder Extension at Wall

Reps: 10 Sets: 2 Hold (sec): 5 Weekly: 5x Daily: 2x Setup


Begin in a standing upright position with
your elbow bent 90 degrees, and a towel
between the back of your arm and a wall.
Movement
Push your elbow directly backward into the
wall, then relax and repeat.
Tip
Make sure to keep your back straight during
the exercise. There should be little to no
movement.
Step 1

Isometric Shoulder Abduction at Wall

Reps: 10 Sets: 2 Hold (sec): 5 Weekly: 5x Daily: 2x Setup


Begin in a standing upright position with
your elbow bent 90 degrees, with a towel
between the side of your arm and a wall.
Movement
Push your arm sideways into the wall, then
relax and repeat.
Tip
Make sure to keep your back straight during
the exercise. There should be little to no
movement.
Step 1
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Isometric Shoulder External Rotation at Wall

Reps: 10 Sets: 2 Hold (sec): 5 Weekly: 5x Daily: 2x Setup


Begin in a standing upright position with
your elbow bent 90 degrees, and a towel
between your wrist and a wall.
Movement
Push your arm into the wall as if you were
rotating your forearm outward, keeping
your elbow tucked at your side, then relax
and repeat.
Tip
Make sure to keep your back straight during
Step 1
the exercise. There should be little to no
movement.

Standing Isometric Shoulder Internal Rotation with Towel Roll at Doorway

Reps: 10 Sets: 2 Hold (sec): 5 Weekly: 5x Daily: 2x Setup


Begin in a standing upright position facing
a door frame with a towel roll tucked under
your involved arm, elbow bent to 90
degrees, and a towel between the inside
of your hand and the door frame.
Movement
Gently press your hand inward into the
towel. Hold, then relax and repeat.
Tip
Make sure to maintain good posture and
Step 1
do not shrug your shoulder. There should be
little to no movement during the exercise.

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