Shoulder Isometrics

Shoulder Isometrics

Purpose: Begin gentle shoulder muscle activation without moving the joint (often useful in early strengthening phases).

Equipment: Wall or doorway.

How to do it:
Choose 3–5 directions as prescribed (flexion, extension, abduction, internal rotation, external rotation).
1) Position your arm as directed (for example, elbow bent at 90 degrees for rotation).
2) Press lightly into the wall/doorframe without letting the arm move.
3) Hold the contraction, then fully relax.

Intensity:
- Use about 20–40% effort early unless told otherwise.

Dosage: 3 sets of 10 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.

Progression:
- Gradually increase hold time (up to 10 seconds) or effort as cleared.
- Progress to light bands and controlled motion in later phases.

Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.