Shoulder · Strengthening

Isometric External Rotator Strengthening of the Shoulder

Isometric strengthening of the external rotators of the shoulder, 3 sets, hold 10 seconds, rest 30 seconds

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Rest: 30 seconds

Description: Place your arm along your body, elbow bent at 90 degrees. Gently push your hand outward against an immobile support without moving the shoulder. Maintain the contraction for 10 seconds.

Tips: Keep your back straight and avoid shrugging the shoulder. Control the force to prevent pain.

Progression: Gradually increase the contraction duration to 15 seconds as the exercise becomes easier.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: wall
Starting position: Standing or sitting, arm along the body, elbow bent at 90 degrees
Clinical goal: Strengthen the external rotators of the shoulder muscles
Also known as: External shoulder rotator strengthening, External rotator isometric exercise, Static external shoulder rotation 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.