Isometric External Rotation

ShoulderRotator Cuff
Written By David Song

ISOMETRIC EXTERNAL ROTATION

This is an effort based isometric contraction exercise that uses a wall. Stand beside a wall with your elbow bent to 90 degrees. Keep the elbow aligned directly below your shoulder. With your hand in a thumb up position, press outward into the wall by slowly ramping up your strength over the course of 3 seconds. Hold your maximal tolerable contraction for 5-7 seconds before ramping your strength back down to a rest (again over a 3 second count).

Muscles Involved:

  • Rotator Cuff

    • Infraspiantus

    • Teres Minor

Related Conditions:

  • Rotator Cuff Tear

  • Rotator Cuff Tendinitis

  • Biceps Pulley Dysfunction

  • AC Joint Sprain

  • Shoulder Impingement

  • Infraspinatus Strain

  • Teres Minor Strain

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David Song
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