Shoulder Isometric Exercises

What it does

Isometric contractions strengthen the rotator cuff and deltoid and can give short-term pain relief in tendinopathy.

You will often see it in our programmes for rotator cuff injury, supraspinatus tendinitis and biceps tendonitis, and it features in our shoulder pain physiotherapy programmes.

How to do it

1. Stand next to a wall or door frame with the elbow bent at 90 degrees and tucked at your side.
2. External rotation: press the back of the wrist outwards into the door frame.
3. Internal rotation: press the palm inwards into the frame.
4. Flexion: face the wall and press your fist forward into it.
5. Abduction: stand side-on and press the outside of the elbow into the wall.
6. Hold each for 10 to 30 seconds at a comfortable effort.

How much

5 holds in each direction, once or twice a day.

Common mistakes

• Pushing hard enough to cause pain.
• Letting the shoulder shrug.

Stop and check with us if

• Pain increases the next day in a way that doesn't settle.

Frequently asked questions