If you’re looking to build shoulder strength with minimal strain, Shoulder Isometric Flexion is a great choice. This controlled, no-motion exercise targets the front of your shoulder and helps improve stability—perfect for rehab, warm-ups, or joint-friendly strength work.
How to Perform Shoulder Isometric Flexion
What You’ll Need:
- A towel or small cushion
- A wall or resistance band for pressing
Steps:
- Stand Tall: Maintain an upright posture with your shoulders relaxed and back.
- Support Your Arm: Place a towel or cushion between your arm and torso for comfort and alignment.
- Position Your Arm: Bend your arm to 90 degrees at the elbow, keeping it in front of your body.
- Engage the Movement: Gently press your hand forward into a stable surface (like a wall or resistance band) without moving your arm.
- Hold: Keep the pressure steady for about 6 seconds.
- Release and Repeat: Slowly relax, then repeat the hold six times.
Pro Tips:
- Focus on keeping your shoulder blades pulled back to avoid shrugging or compensating.
- Don’t lean or shift your body—let your shoulder do the work.
- Great for improving control, posture, and shoulder strength during recovery.
This isometric drill is simple, effective, and easy to incorporate into any shoulder care routine.