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Shoulder · Motor control

Alternating Isometric Rotator Contractions of the Shoulder

Alternating isometric contractions of the internal and external shoulder rotators, 3 sets, 8 repetitions of 5 seconds per side

Illustration of the Alternating Isometric Rotator Contractions of the Shoulder exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Duration: 5 seconds per contraction

Description: In a seated or standing position, keep the elbow bent at 90 degrees close to the body. Alternately contract the muscles that rotate the shoulder inward and outward without moving the forearm, maintaining each contraction for 5 seconds.

Tips: Keep your back straight and avoid moving the arm or trunk during the exercise. Breathe normally and focus on the quality of the contraction.

Progression: Gradually increase the duration of contractions up to 10 seconds as the exercise becomes easier.

At a glance

Goal
Motor control
Level
Beginner
Equipment
None
Starting position
Seated or standing, elbow bent at 90 degrees close to the body
Clinical goal
Improve shoulder motor control
Also known as
Shoulder rotator contractions, Internal and external rotator isometrics, Shoulder rotator strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.