Isometric

    Isometric
   

These exercises strengthen and tone muscles in your shoulder.

  • Stand facing a doorjamb or wall.
  • Bend your elbow at a right angle and hold it close to your body.
  • Place a closed fist against the wall and push forward with no more than half of your strength.
  • Hold the pressure for around 5 seconds.
  • Repeat these steps around 10 times.
  • Now stand with your back to a wall.
  • Bend your elbow at a right angle and hold it close to your body.
  • Press your elbow backwards against the wall with no more than half of your strength.
  • Hold the pressure for around 5 seconds.
  • Repeat these steps around 10 times.
  • Finally, stand with your injured side touching a wall.
  • Bend your elbow at a right angle and hold it close to your body.
  • Attempt to move your elbow away from your body, pushing against the wall.Hold the pressure for around 5 seconds.
  • Repeat these steps around 10 times.

Review Date:6/13/2021
Reviewed By:C. Benjamin Ma, MD, Professor, Chief, Sports Medicine and Shoulder Service, UCSF Department of Orthopaedic Surgery, San Francisco, CA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

adam.com

The Agency for Health Care Administration (Agency) and this website do not claim the information on, or referred to by, this site is error free. This site may include links to websites of other government agencies or private groups. Our Agency and this website do not control such sites and are not responsible for their content. Reference to or links to any other group, product, service, or information does not mean our Agency or this website approves of that group, product, service, or information.

Additionally, while health information provided through this website may be a valuable resource for the public, it is not designed to offer medical advice. Talk with your doctor about medical care questions you may have.