Isometric External Rotation
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