Procaryote
Shoulder · Strengthening

Blackburns isometric

Blackburns isometric, 3 sets, hold 20 seconds per position

Illustration of the Blackburns isometric exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per position

Description: Lie on your stomach, arms in a 'W' position with elbows bent at 90 degrees. Maintain this position by contracting the muscles around the shoulders without moving, then gently relax.

Tips: Keep the neck aligned with the spine and avoid shrugging the shoulders. Breathe calmly during contraction.

Progression: Gradually increase the hold duration up to 30 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Allongé sur le ventre
Clinical goal
Renforcement musculaire de l'épaule
Also known as
Blackburns statique, renforcement épaule Blackburns, exercice isométrique épaule

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.