Shoulder · Strengthening

Isometric Shoulder Flexion with Forward Lunge

Isometric shoulder flexion with forward lunge, 3 sets, hold for 10 seconds per side

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 10 seconds per side

Description: Assume a forward lunge position, one foot in front of the other, knees slightly bent. Keep the front arm raised at approximately 90 degrees of elevation, contracting the shoulder muscles without moving the arm. Maintain a stable posture and hold the contraction for 10 seconds, then switch sides.

Tips: Keep your back straight and shoulders down. Do not let the arm move forward or backward during the contraction. Breathe calmly throughout the exercise.

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

At a glance

Goal: Strengthening
Level: Beginner
Equipment: none
Starting position: Standing in forward lunge position
Clinical goal: Strengthen shoulder muscles
Also known as: static shoulder flexion in lunge, shoulder strengthening lunge, holding arm raised lunge

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.