The Shoulder Isometric Extension is a low-impact, high-control exercise that targets the muscles in the back of the shoulder and upper arm. It’s ideal for building strength and stability—especially useful in rehabilitation or posture-focused routines.
How to Perform Shoulder Isometric Extension
What You’ll Need:
- A wall or other sturdy surface
- No additional equipment
Steps:
- Stand Tall: Position yourself with your back against a wall or sturdy surface.
- Arm Position: Keep your arm at your side with your elbow bent at 90 degrees.
- Apply Pressure: Gently press your elbow and upper arm straight back into the wall—without moving your torso.
- Engage Muscles: Focus on activating the muscles in the back of your shoulder and upper arm.
- Maintain Posture: Keep a tall stance and avoid leaning or arching your back.
- Hold and Release: Hold the press for about 6 seconds, then release.
- Repeat: Perform the hold six times with control.
Pro Tips:
- Avoid using your back muscles—keep the movement isolated to your shoulder.
- This exercise is perfect for early-stage rehab or as part of a shoulder warm-up.
- Keep your breathing steady throughout the hold.
This simple yet effective isometric exercise can help build shoulder stability and prevent injury—all without any movement at the joint.