Isometric Shoulder External Rotation – Wall Support

  • HOW: Start on the inside of a door frame or wall. With your elbow bent at your side to 90 deg, push outwards into the doorway with the back of your hand. You can use a towel to make it more comfortable. Think of rotating your hand outwards, with your elbow staying still at your side. Slowly ramp up the amount of โ€œpushingโ€ that you do, staying just under the point of pain/discomfort and hold that level of contraction.
  • FEEL: You should feel the muscles in your shoulder working, especially the back of the shoulder.
  • COMPENSATION: Do not let your elbow come away from your body. Do not shrug your shoulders and donโ€™t use your neck muscles.

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