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    Isometric Shoulder

    Uploaded by

    Stevo
    All of the following exercises are to be done from a standing position. Most of these exercises will be done against a wall or doorway. A pillow is used to provide some cushioning, but these exercises could also be done without the pillow.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd

    Isometric Shoulder

    Uploaded by

    Stevo
    2K views4 pages
    All of the following exercises are to be done from a standing position. Most of these exercises will be done against a wall or doorway. A pillow is used to provide some cushioning, but these exercises could also be done without the pillow.

    Original Title

    isometric-shoulder

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    © Attribution Non-Commercial (BY-NC)

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    All of the following exercises are to be done from a standing position. Most of these exercises will be done against a wall or doorway. A pillow is used to provide some cushioning, but these exercises could also be done without the pillow.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2K views4 pages

    Isometric Shoulder

    Uploaded by

    Stevo
    All of the following exercises are to be done from a standing position. Most of these exercises will be done against a wall or doorway. A pillow is used to provide some cushioning, but these exercises could also be done without the pillow.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 4
    At a glance
    Powered by AI
    The document provides instructions for performing various isometric shoulder exercises to strengthen the muscles around the shoulder joint.

    Isometric shoulder exercises involve contracting the shoulder muscles without moving the joint. They are done by pushing against resistance from either another body part or a stationary object like a wall for a set number of seconds. Proper form and positioning is described for several exercises.

    Cushioning with a pillow is recommended when performing exercises near a wall. Balance is important, so a wide stance should be taken. Arms and elbows should be kept in and resistance should come from the wall or other stabilizing point of contact.

    Isometric Shoulder

    Exercises
    Do the exercises _______ times a day.
    Repeat each exercise ______ times.
    Hold each position for ______ seconds.

    All of the following exercises are to be done from a standing position:


    ‘ Option 1 Make a fist with your ___________ hand.
    Press your fist forward into the palm of your other hand.
    Resist the motion with the palm of the other hand. Hold, then
    relax and repeat.

    ‘ Option 2 Make a fist with your ___________ hand.


    Put your fist against a wall in front of you.
    Try to raise your fist up, against the wall. Feel the wall resist
    your motion.
    Hold, then relax and repeat.

    ‘ Have your ___________ arm bent at the elbow and across the front of your
    body.
    Place the other hand around the elbow.
    While using the hand to resist the motion, push the elbow out to the side.
    Hold then relax and repeat.

    ‘ Keep your elbows in at your sides. Make a fist with your


    ___________ hand and wrap the palm of your other hand under
    it.
    While using the palm to resist the motion, push the fist out.
    Keep your elbows at your side.
    Hold. Relax and repeat.
    Page 2

    ‘ Keeping your elbows at your sides, put the fist of your ___________ arm
    against the palm of your other hand.
    Resist with your palm while you push your fist in toward your body.
    Hold. Relax and repeat.

    Most of these exercises will be done against a wall or doorway. A pillow is


    used to provide some cushioning, but these exercises could also be done
    without the pillow.

    ‘ Stand facing the wall. Make a fist with your ___________


    hand and place a pillow between the wall and your fist.
    Push your fist in toward the wall.
    Hold and then relax and repeat.

    ‘ Turn so your back is towards the wall.


    With the pillow between the wall and
    the elbow of your ___________ arm,
    push your elbow back into the wall.
    Feel the resistance from the wall.
    Hold. Relax and then repeat.

    ‘ With your ___________ side towards


    the wall, place the pillow between the wall
    and your elbow. You can have the elbow
    bent or straight.
    Stand with your feet about shoulder width
    apart for balance.
    Push your elbow out towards the wall.
    Hold and then relax. Repeat.
    Page 3

    ‘ With your ___________ side towards the wall, place the pillow between
    the wall and your elbow.
    Stand with your feet about shoulder width apart for balance.
    Keeping your arm against your side, push your hand out into the wall.
    Hold and then relax and repeat.

    ‘ Stand with feet shoulder width apart and


    ___________ side towards the wall.
    Bring your ___________ arm up so your upper
    arm is parallel to the floor and bend your elbow
    90 degrees.
    With the pillow between the wall and your
    elbow, push your elbow out towards the wall.
    Feel the wall resist your motion.
    Hold and then relax and repeat.

    ‘ Stand at a corner of the wall


    or in a doorway so the inside
    of your ___________ arm is
    to the outside of the corner.
    If you use a pillow, place it
    between the wall and the
    palm of your ___________
    arm.
    Push your hand into the wall.
    Keep your elbow in at your
    side.
    Hold and then relax and
    repeat.

    ‘ Stand at a corner of the wall or in a doorway so the inside of


    your ___________ arm is to the outside of the corner.
    With your ___________ arm raised up to shoulder height,
    bend your elbow so your lower arm is parallel to the wall.
    Have the pillow between your lower arm and the wall.
    Press in against the pillow with your elbow. Feel the wall
    resist your motion.
    Hold and then relax and repeat.
    Page 4

    ‘ With the pillow under your ___________ arm, use your


    elbow to squeeze the pillow into your body.
    Hold and then relax and repeat.

    If you would like more written information, please call the Center for Health Information
    at (614)293-3707. You can also make the request by e-mail: health-info@osu.edu.

    © Copyright, (1/2003)
    Department of Rehabilitation Services
    The Ohio State University Medical Center
    < Upon request all patient education handouts are available in other formats for people with special
    hearing, vision and language needs, call (614) 293-3191.

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