If isometric exercises you have a shoulder injury or have had surgery on the shoulder moving it can be quite painful. Despite the pain, it is important that you strengthen the shoulder muscle to improve your recovery. Isometric shoulder exercises are a good option as they activate and strengthen the muscle without having to move your arm. There are a number of exercises that you should try, but it is important that you contact your doctor before definition of isometric you start.
The Shoulder Abduction
Abduction isometric shoulder exercises strengthen the muscle that helps you arm rise out to the side and over your head. The motion of the arm would be similar to putting on deodorant or a top. To start you will need to stand with the wall on your right side and bend your right elbow to 90 degrees.
You should then press the forearm of your right arm against the wall as if you are trying to move the arm isometric training away from the body. This motion should be held for approximately 10 seconds before you relax your arm. You should do 10 repetitions of the exercise and then move onto the other arm.
This exercise should be used to help strengthen the muscles that help raise your arm in front of you. This exercise will make activities like putting away dishes and adjusting the rear view mirror possible. The first step is the stand with the wall in front of you, make a fist with your right hand and keep the elbow of the right arm straight.
You then push your fist gently against the wall like you are trying to raise your arm in front of you. You need to hold this position for 10 seconds before you relax. You can complete this exercise 10 times before you move onto the left arm.
Shoulder External Rotation
The external rotator muscles in the shoulder are the ones you need to wash your hair and put on a seatbelt. The external rotation exercises will help strengthen these muscles to make these activities less painful. To start you will have to stand in a door frame with your right elbow bent to a 90-degree angle and the palm of your hand facing inward.
You need to keep your elbow firmly on your side and press the back of your hand on the frame like you are trying to rotate your arm away from the body. You should maintain the position for 10 seconds and then relax. As with other isometric muscle contraction isometric exercises, you should complete 10 repetitions before you move to the left arm to complete your static contraction training.
The extension isometric shoulder exercises help strengthen the muscles that are used when you reach to the back seat of the car or tuck something into your back pocket. The first step of this exercise is to stand with you back to the wall. Your right elbow should be bent at 90 degrees.
You should then press the elbow against the wall and try to move the arm backwards. This hold should be maintained for 10 seconds before you relax. Complete this 10 times before moving onto the left arm.