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Shoulder · Strengthening

Isometric Shoulder Depressor Strengthening

Isometric work for shoulder depressors, 3 sets, hold for 10 seconds, rest 20 seconds between sets

Illustration of the Isometric Shoulder Depressor Strengthening exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Rest: 20 seconds between each set

Description: Sitting or standing, slowly lower your shoulders away from your ears, then hold this position without moving for 10 seconds. Gently relax and rest for 20 seconds before repeating.

Tips: Keep your back straight and avoid shrugging your shoulders during the exercise. Focus on the sensation of muscle contraction that depresses the shoulder.

Progression: Gradually increase the contraction duration up to 20 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Sitting or standing, arms at sides, shoulders relaxed
Clinical goal
Strengthen the muscles that depress the shoulder
Also known as
shoulder depression exercise, shoulder depressors strengthening, isometric shoulder exercise

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.