Shoulder · Strengthening

Isometric shoulder abduction against the wall

Isometric shoulder abduction against the wall, 3 sets, hold 10 seconds, rest 30 seconds

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 10 seconds per contraction

Rest: 30 seconds between each set

Description: Stand upright with your arm along your side, facing a wall. Gently push your arm outward against the wall while keeping the elbow slightly bent and the scapula stable, without moving the trunk. Hold the contraction for 10 seconds, then relax.

Tips: Keep your back straight and avoid shrugging your shoulder. Focus on scapular stability for effective strengthening.

Progression: Gradually increase the contraction duration from 10 to 15 seconds as the exercise becomes easier.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: wall
Starting position: Standing, arm along the side, facing the wall
Clinical goal: Strengthen the shoulder abductor muscles
Also known as: Wall shoulder abduction, Isometric shoulder strengthening, Lateral elevation isometric

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.