Muscles serve as our dynamic stabilizers. The muscles of the shoulder joint are as follows:
Deltoid
Supraspinatus (Rotator Cuff)
Infraspinatus (Rotator Cuff)
Teres Minor (Rotator Cuff)
Subscapularis (Rotator Cuff)
Teres Major
Biceps (Long Head)
Rhomboids
Trapezius (Upper, Middle, Lower)
*Note: Not all of the muscles mentioned above cross the shoulder (glenohumeral) joint; however, the scapula and its surrounding muscles are vital to shoulder stability and mobility.
Strength and Conditioning
Building strength and achieving hypertrophy involves deliberately training your muscles with specific frequencies and at specific intensities. Popular workouts tend to include complex lifts like push-press, squats, etc. Having strong stabilizers (stabilizing muscles) for the involved joints will allow for a healthier, cleaner, and when appropriate- heavier lift.
Isometric exercises can add tremendous value and diversity when training stabilizers if you program your workouts to target the entire range of motion at that joint.
If weight training is fairly new to you, or you are recovering from an injury, incorporating isometric exercises into your shoulder workouts can serve as a great starting point. Similar to a pyramid, it is critically important to build a strong foundation first before progressing to heavier more dynamic lifts. As such, before pursuing more shoulder intensive lifts such as the Shoulder/Over-head Press or Push-Press, we strongly encourage you to build-up/protect the myriad of stabilizers which allow your shoulder joint (GH joint) to provide stable movement.
Additionally, even if you are a healthy, seasoned weight lifter, isometrics can still add value. These exercises can improve recovery, strengthen the stabilizer muscles at the shoulder, and can lock-in your form which in many cases can help bust through plateaus.
Isometric Exercise #1: Isometric flexion
It is a good exercise for people recovering from shoulder injuries and trying to build strength in the muscle.isometric shoulder flexion
- Stand just a few inches away from a wall and just push your hands towards the wall.
- Fully stretch the hands and press against the wall as if you are trying to press the wall away.
- Hold the resistance for 12-14 seconds and do two more sets.
Isometric Exercise #2: Isometric Abduction
- In this exercise, you will stand beside the wall, and stretch one hand at a time sideways.Isometric abduction exercise for shoulder
- Push the wall with all your strength and once you reach the maximum strength, hold the contraction for 10-12 seconds. Repeat two more times.
Isometric Exercise #3: Side dumbbell isometric holds
- Who doesn’t want broader delts? It is a great exercise to make you broader.side raises
- Start with your feet apart at shoulder width distance and hold two dumbbells.
- Internally rotate your shoulders so that the side delts are the main areas hit during the exercise.
- Bring the dumbbells up and feel the pressure on your side delts.Hold this position for 20-30 seconds.
Do three sets of this exercise with 60 seconds of rest between each set. This exercise helps you to improve your lifting strength and also pack a punch in muscle hypertrophy. Remember to hold the side delt on top. Also, this will help you perform the side delt lifts better.
Isometric Exercise #4: Isometric front delt holds
This exercise focuses on the front part of your shoulders.¹front shoulder
- Bend your knees slightly, with a straight back and hold two dumbbells.
- Bend your elbows and keep your wrists down throughout the exercise.
- Lift the dumbbells in the front so that they are at your shoulder level.
Hold this position for 20-30 seconds and repeat two more times, with 60 seconds rest in between.
Isometric Exercise #5: Isometric shoulder presses
It is an excellent exercise to strengthen the rotator cuffs that are the most common part to get injured.presses
- Hold the dumbbells in each hand and position your arms at 90 degrees.
- Start pressing with one of the arms, keeping the other arm static. It is where one arm is doing the isometric movement while the other is doing the dynamic movement.
Make sure you do not press too forward; this will put undue pressure on the rotator cuff, and the exercise won’t be of any use. Engage the core and glutes to help you in the movement. Do three sets of 12 reps each.
Isometric Exercise #6: Isometric Push Ups
- Assume a standard push-up position such that the arms are extended and back is straight.push ups - isometric exercise for shoulders
- Engage your core and start lowering your body gradually towards the floor. While you are halfway or slightly more than that distance, hold the position and feel the pressure in your shoulder and chest muscles.
- Push back up and repeat the procedure for 10 Bring your body to a normal push-up position with your arms extended under your shoulders and your back straight. Tuck in your abdominal muscles and gently lower yourself halfway to the floor. Hold the position for 15 to 30 seconds. Push yourself back up to the starting position. Remember to continue breathing while holding the position.
Repeat the exercise 3 to 5 times.
Isometric Exercise #7: Isometric Shoulder Internal Rotation
- This exercise is done in a standing position. Stand just in front of a wall or a door frame.Isometric Shulder Internal Rotation
- With your feet hip-width apart and elbows bent slightly, push the wall with your right forearm.
- Start engaging your core muscles and press the door frame sideways as hard as you can. Hold this contracted position for 10-12 seconds and repeat 3 to 5 times. Switch the arms after you are done with the other arm.
Isometric Exercise #8: Isometric shoulder hold with towel
- Form a straight line with a long towel. Step on to an end of the towel with the left leg Isometric shoulder hold exerciseand grab the other end of the towel with your left arm. Make sure the palm faces down.
- With a slight bend in your feet, raise the left hand up till it is parallel to the ground. You can even lift it higher than the parallel position.
Hold at a place where you can feel maximum pressure in the targeted muscle group. After you are done holding for 30 seconds, switch the sides and repeat the same process for the right arm. Do 10 reps of this.
The best part of this exercise is you can adjust the resistance you are working with by stepping either closer or putting more pressure on your foot. Be sure you are breathing in a controlled manner throughout this exercise.