Procaryote
Shoulder · Strengthening

Isometric Shoulder Adduction Against Wall

Isometric shoulder adduction against wall, 3 sets, hold 10 seconds, rest 20 seconds

Illustration of the Isometric Shoulder Adduction Against Wall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 10 seconds per contraction

Rest: 20 seconds between each set

Description: Place your arm against a wall, elbow bent at 90 degrees, then gently push the arm towards the wall without moving the shoulder. Maintain the isometric contraction for 10 seconds while keeping the rest of the body stable.

Tips: Keep your back straight and avoid shrugging your shoulder during effort. Breathe normally and focus on contracting the shoulder muscle.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
mur
Starting position
Debout ou assis, bras fléchi à 90 degrés contre un mur
Clinical goal
Renforcer les muscles de l'épaule
Also known as
poussée isométrique épaule contre mur, renforcement épaule isométrique, exercice adduction épaule statique

Precautions

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

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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.