When it comes to shoulder health and injury prevention, strengthening the external rotators is key. The Shoulder Isometric External Rotation exercise is a simple, movement-free way to target these stabilizing muscles—perfect for rehab, warm-ups, or low-impact training.
How to Perform Shoulder Isometric External Rotation
What You’ll Need:
- A towel
- A sturdy surface like a wall or doorframe
Steps:
- Set Up: Place a towel between your elbow and your torso to promote proper alignment and prevent elbow movement.
- Arm Position: Bend your elbow to 90 degrees and keep it tucked close to your side.
- Apply Pressure: Press your wrist outward against a stable object (like a wall or doorway), engaging your shoulder’s external rotators.
- Hold: Maintain the pressure for about 6 seconds, keeping your elbow fixed in place.
- Release: Slowly release the pressure.
- Repeat: Perform this hold six times, maintaining control and form with each repetition.
Pro Tips:
- Keep your shoulder blades gently pulled back and avoid shrugging.
- Focus on creating steady tension, not forceful pushing.
- This isometric exercise is excellent for early-stage rehab, postural correction, or as part of a shoulder maintenance routine.
Add this quick drill to your routine for better shoulder balance, stability, and long-term joint health.