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Best Isometric Shoulder Exercises For Strengthening the Shoulders

For a layman, isometric exercises might sound like it is something extremely difficult and advanced. Well, let me break it down for you. Basically, if the position of the joint involved does not change and the engaged muscle movement also remains minimum during the exercise, then it can be termed as an isometric exercise. An isometric exercise is done to enhance strength and is an important constituent of any strength-training program. 

Isometric shoulder exercise

However, there are some things one must remember before they dive into a full-fledged isometric routine:

a) They are very limited when it comes to the target region. Thus, doing just one isometric exercise is not suitable. You must incorporate different exercises to target different parts of the same region.
b) In case you wish to increase your speed, this is not really for you as these exercises are performed in one specific position. It enhances your strength, not your speed.
c) Isometric exercises can be seen as beneficial for certain health conditions like Arthritis, Blood Pressure, etc. However, you must consult your doctor before you start with these exercises.
d) An isometric exercise involves contracting the muscles, but does not involve changing the length of it. It is usually done with an immovable object.
e) An isometric exercise has the capability to work on muscle groups you thought were impossible to train.
f) Isometric exercises, though mostly done with an immovable object, can also be done using your body weight making it extremely convenient.
g) Isometric exercises have also been seen to help in weight reduction. You will have to choose exercises properly, but weight loss is a definite possibility. 

Isometric External Shoulder Rotation

External rotation exercises are great for strengthening an injured shoulder.

First, you will want to find yourself a wall doorway to execute this exercise. When you find yourself by a doorway or wall, let your arm hang down with your elbow bent at a 90-degree angle.

For the external rotation, place the top of your wrist, neutral, up against the wall or doorway. From there, exert force towards the wall without moving your shoulder. When you do this you are able to contract the shoulder muscle without pain or discomfort.

You will want to use 20-80% force when pushing against the flat surface. Anything higher could still hurt your shoulder, depending on the severity of the injury.

Isometric Internal Shoulder Rotation

An isometric internal rotation exercise is very similar to the external exercise. You will be doing the same thing, but opposite sides of the wrist.

So, find your doorway or wall again, but for this one, it may be easier to use a doorway. Now, instead of placing the top of your wrist on the flat surface, place the bottom of your wrist against the doorway. Keeping the 90-degree angle with your elbow and arm to your side, exert force from the bottom of your wrist against the doorway.

You should feel the contraction of your whole arm and shoulder muscles and for best results, follow these moves up with 10 reps and hold each rep for 5-10 seconds.

 Isometric Shoulder Abduction

If you are following along, you should have a satisfying feeling in the muscles of your shoulder.

Shoulder abduction and internal rotations are no different. The shoulder abduction, very similar to the previous exercises, will incorporate the elbow instead of the wrist. So to do this, bring your elbow to the 90-degree angle and instead of placing your wrist against the wall or doorway, place your elbow there.

With the same concept in mind as the exercises before, perform the isometric exercise by exerting force from your elbow, against the surface of the wall or doorway.

Again, very similar to our previous moves, but very effective when preventing unnecessary pain when contracting the shoulder muscle.

 Isometric Elbow Rotation

Now, for this internal rotation exercise, you will want a pillow or folded up towel.

Place that item between your thorax and elbow. If you don’t know what your thorax is, it is that center bone you feel in the middle of your chest between your sternum and neck.

Now, with your item in place, contract and exert your elbow in towards your thorax. Once you got this down, repeat for 10 reps for a 5-10 second hold on each rep.

A simple, yet effective exercise that will strengthen your shoulders without further injury.

Isometric Shoulder Flection

Sometimes, the exercises you’ve never heard of can be the most effective and fun!  With a flection exercise, it’s as easy as one, two, and three.

Here is how the move works. First, place your arm along your side, and your elbow at a 90-degree angle. Then make a fist with your hand and clench firmly. Now, place that firmly clenched fist against a wall, but don’t punch it! Slowly, exert force against the wall by pushing without losing your position.

Perform this exercise for 10 reps and again, 5-10 second holds on each rep.

Turn around and do it for me one more time!

 Isometric Shoulder Extension

Lastly, is the shoulder extension.

For this move, you will want to stand up against a wall. From there, place your elbow flat against that wall and start pushing. You will want to make sure you don’t push yourself off the wall!

You will feel the shoulder and triceps contract and without any pain.