The Shoulder Isometric Adduction exercise is a simple yet powerful way to activate the muscles of your shoulder and chest—especially helpful for rehabilitation, improving posture, and maintaining shoulder stability without joint movement.
How to Perform Shoulder Isometric Adduction
What You’ll Need:
- A towel or small pillow
- A chair or standing space near a wall (optional for support)
Steps:
- Set Up: Place a towel or small pillow snugly between your arm and your torso.
- Arm Position: Keep your arm relaxed at your side, elbow bent slightly if needed.
- Apply Pressure: Gently press your arm inward against the towel or pillow, engaging your shoulder and chest muscles.
- Hold: Maintain the pressure for about 6 seconds, keeping your posture tall and stable.
- Release: Slowly let go of the tension.
- Repeat: Perform the hold six times, focusing on control and muscle engagement with each rep.
Pro Tips:
- Avoid shrugging your shoulder—keep it relaxed and pulled slightly back.
- This exercise works well for post-injury rehab or as a gentle strengthening drill.
- Focus on quality of tension over quantity of force.
Isometric adduction is a great addition to any shoulder care routine—easy to do anywhere, no equipment required, and highly effective.