Isometric exercises are a fantastic way to build joint stability and strength—especially during rehab or when limiting movement is necessary. The Shoulder Isometric Internal Rotation targets the rotator cuff and shoulder stabilizers using controlled tension without actual joint motion.
How to Perform Shoulder Isometric Internal Rotation
What You’ll Need:
- A towel
- A wall or firm surface for resistance
Steps:
- Set Up: Place a towel snugly between your elbow and torso. This helps maintain proper arm position and prevents compensation.
- Bend Your Arm: Keep your elbow bent at 90 degrees by your side.
- Engage the Movement: Rotate your wrist inward (toward your belly) and press gently against a wall, door frame, or stable object.
- Hold the Position: Maintain steady pressure without letting your elbow move away from your side.
- Release and Repeat: Hold for a few seconds, then release. Repeat as needed, usually 8–12 reps or hold for 30 seconds per set.
Pro Tips:
- Keep your shoulders relaxed and avoid shrugging.
- Focus on activating the internal rotator muscles, not pushing with your whole body.
- Great for early-stage rehab or low-impact shoulder strengthening.
This isometric move is simple yet effective for anyone looking to build shoulder integrity with minimal strain. Add it to your daily routine for healthier, more resilient shoulders.