Shoulder · Strengthening

Internal shoulder rotation isometric against a wall

Internal shoulder rotation isometric against a wall, 3 sets, hold 10 seconds, rest 20 seconds

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Rest: 20 seconds

Description: Place your bent arm at 90 degrees against a wall, with the elbow close to the body. Gently push your hand inward against the wall without moving the arm, contracting the shoulder muscles. Hold the contraction for 10 seconds then relax.

Tips: Keep your back straight and the elbow close to the body to isolate internal rotation. Do not force too much to avoid any pain.

Progression: Gradually increase the contraction duration up to 20 seconds as the exercise becomes easier.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: wall
Starting position: Standing, arm bent at 90 degrees, elbow against the body, hand in contact with a wall
Clinical goal: Strengthen shoulder muscles
Also known as: internal shoulder rotation static, shoulder rotation strengthening, isometric shoulder exercise

Precautions

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

acute shoulder pain
severe shoulder instability

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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.