Isometric
Shoulder isometrics (multi-direction)
Reduce tendon pain and begin very low-load strengthening.
CompleteAlso called: isometric shoulder holds, wall push isometrics, flexion isometric, external rotation isometric
Why it is used in rehab
Isometric contractions create an exercise-induced pain relief response—"natural ibuprofen"—especially in tendons (Ch 5, PDF p. 100).
Starting position
Stand beside a wall or rack with the elbow bent to 90°.
Step-by-step
- Push the hand or forearm into the wall in one direction—forward (flexion), outward (abduction), back (extension), turning out (external rotation) or turning in (internal rotation).
- Hold 30–45 seconds with as much force as you can tolerate with no more than mild pain.
- Repeat for 4–5 reps; cover the directions the protocol specifies (biceps protocol—flexion and external rotation).
Movement mechanics: No visible movement; steady effort.
📖 Rehab Science instructions paraphrased from the book’s exercise description
Coaching notes
Common mistakes
- Shrugging the shoulder toward the ear
- Pushing so hard pain exceeds 3/10
- Holding the breath
Easier variation
- Less force or shorter holds
Advanced variation
- Hold longer or progress to banded rotation
ℹ Additional explanation
Precautions
AMBER — get assessed before starting rehab
- Keep effort within ≤ 3/10 familiar pain
- Stop or modify if your familiar pain exceeds 3/10 or your resting pain is worse the next day (PDF pp. 210–212).
Progression criteria
Move on when holds feel easy and pain at rest is gone.
Where it appears in Rehab Science
| Protocol | Phase | Group | Prescription |
|---|
Source: Rehab Science · Ch 16 · PDF pp. 376–448show sources ▾
Page numbers are those of the uploaded PDF edition. "Find original" opens a PubMed search for the cited study.