#ISOMETRIC EXERCISES FOR SHOULDER HOW TO#

Bend the elbow of your injured arm 90 degrees. Hold the other end of the tubing with the hand of your injured arm. Tie a knot in the end of the tubing and shut the knot in the door at waist level. Resisted shoulder internal rotation: Stand sideways next to a door with your injured arm closest to the door.Do 2 sets of 15.ДЄs these exercises become easier, add a weight to your hand to give you some resistance. Then straighten your elbow as far as you can. Active elbow flexion and extension: Gently bring the palm of the hand on your injured side up toward your shoulder, bending your elbow as much as you can.Bring your arms up, out to the side, and toward the ceiling. Shoulder abduction: Stand with your arms at your sides.Return to the starting position and repeat 10 times. Move the arm on your injured side back, keeping the arm straight. Shoulder extension: Stand with your arms at your sides.Hold this position for 5 seconds and then bring your arms back down in front of you and to your sides. Keep your arms straight and lift them in front of you and up over your head as far as you can reach. Shoulder flexion: Stand with your arms hanging down at your sides.Press the side of your arm into the wall as if you were trying to lift it. Isometric shoulder abduction: Stand with your injured side next to the wall and your elbow bent 90 degrees.Press the back of your elbow into the wall and hold for 5 seconds. Isometric shoulder extension: Stand facing away from the wall with the elbow on your injured side touching the wall.Press your fist forward against the wall. Isometric shoulder flexion: Stand facing a wall with the elbow on your injured side bent 90 degrees and held close to your body.Isometric shoulder adduction: With a pillow between your chest and your arms, squeeze the pillow with your arms and hold 5 seconds.Try to press your palm into the door frame. Isometric shoulder internal rotation: Stand in a doorway with your elbow bent 90 degrees and the front of the wrist on your injured side pressed against the door frame.Try to press your hand outward into the door frame. Isometric shoulder external rotation: Stand in a doorway with your elbow bent 90 degrees and the back of the wrist on your injured side pressed against the door frame.Then swing the stick to the other side, feel the stretch, and hold for 5 seconds. Keeping your arms straight, swing the stick to one side. Stretch your arms straight out in front of you at shoulder height. Wand exercise, horizontal abduction and adduction: Stand and hold a stick in both hands.Use your uninjured arm to push your injured arm out to the side and up as high as possible. Rest the stick against the front of your thighs. Wand exercise, shoulder abduction and adduction: Stand and hold a stick with both hands, palms facing away from your body.Hold this position for 5 seconds and then go back to the starting position. Pull the stick up behind your back by straightening the elbow of your uninjured arm and bending the elbow of your injured arm. Put your injured arm behind your back at your waist and grab the stick. Wand exercise, internal rotation: Stand with your uninjured arm behind your head holding the end of a stick.

Keep the elbow of your injured arm at your side while it is being pushed. Use your uninjured arm to push your injured arm out away from your body. Your upper arms should be resting on the floor with your elbows at your sides and bent 90 degrees.

Wand exercise, external rotation: Lie on your back and hold a stick in both hands, palms up.

Relax and return to the starting position.

Wand exercise, extension: Stand upright and hold a stick in both hands behind your back.

Hold for 5 seconds and return to the starting position. Stretch your arms by lifting them over your head, keeping your arms straight.

Wand exercise, flexion: Stand upright and hold a stick in both hands, palms down.

Do not do any exercise that causes pain or discomfort.

#ISOMETRIC EXERCISES FOR SHOULDER HOW TO#

Talk to your healthcare provider or physical therapist about which exercises will best help you and how to do them correctly and safely.Дo these exercises as soon as your healthcare provider says you can.

Your healthcare provider may recommend exercises to help you heal.

Isometric exercises for shoulder