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Isometric

These exercises strengthen and tone muscles in your shoulder. Stand facing a doorjamb or wall. Bend your elbow at a right angle and hold it close to your body. Place a closed fist against the wall and push forward with no more than half of your strength. Hold the pressure for around 5 seconds. Repeat these steps around 10 times.Now stand with your back to a wall. Bend your elbow at a right angle and hold it close to your body. Press your elbow backwards against the wall with no more than half of your strength. Hold the pressure for around 5 seconds. Repeat these steps around 10 times.Finally, stand with your injured side touching a wall. Bend your elbow at a right angle and hold it close to your body. Attempt to move your elbow away from your body, pushing against the wall. Hold the pressure for around 5 seconds. Repeat these steps around 10 times.

Isometric

Review Date: 6/13/2021

Reviewed By: C. Benjamin Ma, MD, Professor, Chief, Sports Medicine and Shoulder Service, UCSF Department of Orthopaedic Surgery, San Francisco, CA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

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