Shoulder · Strengthening

Isometric Shoulder Extensor Strengthening

Isometric strengthening of shoulder extensors, 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: Keep your arm extended backward, contracting the shoulder muscles without moving the joint. Maintain this isometric contraction for 10 seconds.

Tips: Keep your back straight and avoid arching. Breathe normally during the effort to prevent holding your breath.

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

At a glance

Goal: Strengthening
Level: Beginner
Equipment: none
Starting position: Standing or sitting, arm along the body
Clinical goal: Strengthen the shoulder extensor muscles
Also known as: Shoulder Isometric Strengthening, Shoulder Extensor Exercise, Static Shoulder Contraction

Precautions

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

acute shoulder pain
severe joint 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.