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.
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