Shoulder Exercises

This is a list of some isometric strengthening exercises you can do for your shoulder.  The idea of isometrics is that the muscle generates force but does not shorten. You will be pushing against a fixed object but your arm will not move.

• Flexion Exercises
  

Stand in a doorway facing out.  Place your hand and forearm on the frame and push as if you were trying to raise your arm. Hold this with moderate force for 5-10 seconds, and then repeat.

• Abduction

     

Stand against a wall or in a doorway with your arm at your side and your elbow straight.  Press back of arm into the wall or door frame.  Keep Hold this with moderate force for 5-10 seconds, and then repeat.

• Extension

Standing in a doorway, place arm slightly behind you to contact the frame. Push backwards into the door frame. Hold this with moderate force for 5-10 seconds, and then repeat.

• External Rotation

Standing against a wall with your arm at your side and elbow bent at 90°.  Press the outside of your arm against the wall. Hold this with moderate force for 5-10 seconds, and then repeat.

• Internal rotation

Stand against a wall with your arm at your side and elbow bent at 90°.   Press the inside of your arm against the wall. Hold this with moderate force for 5-10 seconds, and then repeat.

• Elbow flexion

Use your uninvolved arm to hold the involved arm at angles of 45°, 90° and 135°.  Flex your elbow against the resisting arm but do not let the elbow move. Hold this with moderate force for 5-10 seconds, and then repeat.