Shoulder · Strengthening

Internal shoulder rotation isometric exercise

Internal shoulder rotation isometric exercise, 3 sets, hold for 10 seconds, elbow bent at 90°

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 10 seconds per contraction

Description: Place your elbow bent at 90 degrees, close to your body, with the hand either in front of the abdomen or behind the back depending on the chosen variation. Contract the shoulder muscles by performing an internal rotation without moving the trunk, and hold the position for 10 seconds.

Tips: Keep the elbow pressed firmly against the body and avoid compensating by rotating the trunk. Breathe normally during the contraction.

Progression: Gradually increase the contraction duration up to 15 seconds or add slight resistance with a resistance band when the exercise becomes easy.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: none
Starting position: Assis ou debout, coude fléchi à 90 degrés, proche du corps
Clinical goal: Renforcer les muscles de l’épaule pour améliorer la stabilité et la fonction
Also known as: rotation interne épaule statique, renforcement rotation épaule, exercice isométrique épaule

Precautions

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

douleur aiguë à l’épaule
instabilité sévère de l’épaule

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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.