Shoulder Exercises: Isometric Strengthening Patient Exercise Sheet
These exercises can be done within your pain limits however they should not increase your pain. Your pain should not be severe but a little discomfort when exercising is ok. If you experience severe pain which lasts more than 30 minutes after you stop, reduce the force or frequency with which you are performing them.
As a guide start with the number of prescribed repetitions and sets. You can increase or decrease based on your pain.
Try to complete each exercise for a hold of 20-30 seconds, little and often throughout the day.
Isometric Shoulder Abduction (Short Lever)
1 Standing with your affected arm by your side and your elbow bent to a right angle.
2 Use your opposite hand to resist your affected arm lifting out to the side.
3 Hold this contraction for 20 seconds. Repeat little and often.
Isometric Shoulder External Rotation
1 Standing with your affected arm by your side and your elbow bent to a right angle.
2 Use your opposite hand to resist your affected arm rotating outwards.
3 Hold this contraction for 20-30 seconds. Repeat little and often.
Shoulder Exercises: Isometric Strengthening
Patient Exercise Sheet
Isometric Shoulder Flexion (Short Lever)
1 Standing with your affected arm by your side and your elbow bent to a right angle.
2 Use your opposite hand to resist your affected arm lifting up in front of you.
3 Hold this contraction for 20-30 seconds. Repeat little and often.
Isometric Shoulder Internal Rotation
1 Standing with your affected arm by your side and your elbow bent to a right angle.
2 Use your opposite hand to resist your affected arm rotating inwards.
3 Hold this contraction for 20-30 seconds. Repeat little and often.
Shoulder Exercises: Isometric Strengthening
Further information
‘Managing My Musculoskeletal Health’ information leaflet is available or will be given to you by your physiotherapist if you are unable to access our digital self-management resources.
If you can access online resources, our physiotherapists recommend you use the self-help section of our website for information and support with specific MSK conditions and injuries
Our free NHS Mid and South Essex getUBetter app for an easy, safe and effective way to help you self-manage your MSK condition or injury.
If you feel you still need physiotherapy input, please complete a self-referral to the Physiotherapy team.
If you have any questions please contact the Care Co-ordination Centre on: 0300 131 0111 provide.askus@nhs.net
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