Shoulder Isometric Exercises – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. Today I’m gonna
show you some isometric exercises for your shoulder. So basically that’s if you don’t
have enough strength to do a full motion of resistive exercise. Let’s get started. So
I like to take a towel and put it between my elbow and my side to make sure that I’m
keeping my arm in the right position. If you don’t sometimes people tend to kind of wing
out. And when you’re doing isometric exercises, you want to keep your arm in one position
and not move it. That’s the whole point of isometric exercise. The first exercise is
gonna be an internal rotation of your shoulder. But you’re not actually gonna do that movement,
I’m just showing you where you’re gonna be putting your pressure. Take your hand, your
other hand, and put it on your fist so you can’t move. Your pushing in to your hand,
and if my hand wasn’t there, I’d be going that direction. Hold it for about 3 seconds,
and then relax. Now when you’re first doing this, you don’t want to push too hard. You
want to push very lightly and then relax. But as you do it more and your muscles get
stronger, then you can push a little harder into your hand. Then you’re gonna do an external
rotation strengthening exercise. So now you’re gonna put your hand on the outside and push
in to your hand. Again, 3 seconds and relax. And then push, and relax.Now you’re gonna
go forward. You can drop the towel if you want to. It would be this motion, you’re kind
of punching forward. Put your hand in front and punch that fist in, and then relax. 3
seconds punching in, and relax. And then the last one is going back. So now, put your hand
behind your elbow and push backwards. So it would be going this way. Push, 3 seconds,
and relax. There you have it. Those were the isometric exercises for your shoulder. If
you have any questions, leave them in the comments section. And if you’d like to check
out some other videos, like some active movements of your shoulder for exercises and stretching,
go to AskDoctorJo.com Don’t forget to follow me on Facebook and Twitter. And remember,
be safe, have fun, and I hope you feel better soon.

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