Shoulder · Strengthening

Isometric Shoulder Abduction at 30 Degrees

Isometric shoulder abduction at 30°, 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 slightly away from your body at approximately 30 degrees. Contract the shoulder abductor muscles by gently pushing against a fixed resistance without moving the arm.

Tips: Keep the shoulder stable and avoid shrugging or moving the arm. Breathe normally during the contraction.

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 abducted at 30 degrees
Clinical goal: Strengthen the shoulder abductor muscles
Also known as: Shoulder static abduction 30°, Isometric shoulder strengthening, Maintaining shoulder abductors

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.