Isometric exercises are a powerful way to build strength without moving your joints—perfect for injury recovery, stability training, or everyday shoulder maintenance. The Shoulder 6-Way Isometric Series is a quick and effective routine that targets key muscles around your shoulder joint to enhance strength, mobility, and control.
Each position is held for 6 seconds, and each hold is repeated 6 times. Here’s how to do it:
Step 1: Internal Rotation
- Place a towel between your elbow and torso.
- Rotate your wrist inward, pressing it against a solid surface.
- Keep your elbow steady and close to your body.
- Hold for 6 seconds, then release. Repeat 6 times.
Step 2: External Rotation
- Keep the towel between your elbow and torso.
- Rotate your wrist outward, pressing against a fixed object.
- Engage your external rotators while keeping your elbow tucked.
- Hold for 6 seconds, then release. Repeat 6 times.
Step 3: Adduction (Arm Press Inward)
- Place a towel or small pillow between your upper arm and torso.
- Gently press your arm inward into the support.
- Engage your shoulder and chest muscles.
- Hold for 6 seconds, then release. Repeat 6 times.
Step 4: Abduction (Arm Press Outward)
- Move your arm about 15° away from your body.
- Push outward into resistance to activate the deltoid.
- Keep your shoulder relaxed—no shrugging!
- Hold for 6 seconds, then release. Repeat 6 times.
Step 5: Shoulder Extension (Arm Press Back)
- Stand with your back against a wall.
- Keep your arm at your side with your elbow bent at 90°.
- Press your elbow and upper arm straight back into the wall.
- Maintain posture and avoid leaning.
- Hold for 6 seconds, then release. Repeat 6 times.
Step 6: Shoulder Flexion (Arm Press Forward)
- Stand tall with a towel or cushion between your arm and torso.
- With your arm bent at 90°, push your hand forward into a wall or resistance band.
- Keep your shoulder blades pulled back and your arm still.
- Hold for 6 seconds, then release. Repeat 6 times.
This series is a great addition to any rehab or warm-up routine. It targets internal and external rotators, deltoids, and scapular stabilizers—all crucial for pain-free, functional shoulders.
Try it out and feel the difference in your shoulder control and strength!