Top 5 Isometric Exercises To Relieve Shoulder Pain

By Bharati Kumari
24 Aug 2024, 19:00 IST

Suffering from shoulder pain can be miserable causing difficulty with normal activities and well-being. Isometric exercises are a gentle and practical method for relieving this pain by creating muscle tone without causing aggravation in the joints. Tap to read!

EXTERNAL ROTATION

Keep one arm bent at roughly 90 degrees on the wall. Put the back of your hand on a wall or doorframe, and keep it for 10 seconds. Finally, this keeps the rotator cuff from traumatizing without moving it.

INTERNAL ROTATION

Place your elbow at the side of your body, with a 90-degree angle bend in the middle. Place the palm of your hand against a wall or doorframe and hold for 10 seconds. This is an exercise for the subscapularis.

SHOULDER FLEXION

Place one right hand on the wall in front of you. Place your hand on the wall as though you are pushing it away. Hold for 10 seconds. This helps in tightening the anterior deltoid.

SHOULDER ABDUCTION

When you are riding a bike, stand up (on your pedals) dumbbell in one arm, right next to the side of it. Place the back of your hand on a wall pretending you are lifting your arm to the side hold for 10 seconds. This variation will target the middle deltoid.

SHOULDER EXTENSION

With your back against a wall, stand with your arms loose at the sides. Lift your back off the wall and press into it as if you were trying to push it backwards with. Hold for 10 seconds.

STUDY FINDINGS

According to the National Institutes of Health (NIH) isometric exercise are good to relieve shoulder pain.

CONCLUSION

Build up the shoulder muscles to help alleviate pain and improve range of motion. Consult a healthcare professional for personalised advice.