ISOMETRIC SHOULDER ABDUCTION

This is an effort based isometric contraction exercise that uses a wall. Stand beside a wall with your elbows straight. Abduct the shoulder less than 30 degrees to target the rotator cuff. With your palms facing your body, press outwards 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

  • Supraspinatus

• Lateral Deltoids

• Upper Trapezius

Related Conditions:

• Rotator Cuff Tear

• Rotator Cuff Tendinitis

• Biceps Pulley Dysfunction

• AC Joint Sprain

• Shoulder Impingement

• Supraspinatus Strain

Related Exercises