Shoulder - Isometric External Rotation
This exercise involves pressing your hand against a wall to strengthen the shoulder muscles without moving the joint.
Instructions
- 1Stand next to a wall with your elbow bent at 90 degrees.
- 2Press the back of your hand into the wall gently.
- 3Hold the pressure for 5 seconds.
- 4Relax and repeat for 10 repetitions.
- 5Ensure your shoulder remains relaxed throughout the exercise.
Programming Recommendations
We recommend performing 3 sets of 10 repetitions, once or twice daily unless directed otherwise by your healthcare provider.
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About This Exercise
This exercise is particularly effective for addressing Rotator Cuff Tendinopathy, Shoulder Impingement Syndrome, Shoulder Strain/Sprain. Always ensure proper form when performing this exercise to maximize benefits and minimize the risk of injury. If you experience pain during this exercise, stop immediately and consult your healthcare provider.
Professional Guidance
For optimal results, consider working with a physical therapist or other qualified healthcare provider who can ensure proper exercise form and progression. They can also adjust the exercise parameters to your specific needs and condition.