For a layman, isometric exercises might sound like it is something extremely difficult and advanced. Well, let me break it down for you. Basically, if the position of the joint involved does not change and the engaged muscle movement also remains minimum during the exercise, then it can be termed as an isometric exercise. An isometric exercise is done to enhance strength and is an important constituent of any strength-training program.
Isometric shoulder exercise
However, there are some things one must remember before they dive into a full-fledged isometric routine:
a) They are very limited when it comes to the target region. Thus, doing just one isometric exercise is not suitable. You must incorporate different exercises to target different parts of the same region.
b) In case you wish to increase your speed, this is not really for you as these exercises are performed in one specific position. It enhances your strength, not your speed.
c) Isometric exercises can be seen as beneficial for certain health conditions like Arthritis, Blood Pressure, etc. However, you must consult your doctor before you start with these exercises.
d) An isometric exercise involves contracting the muscles, but does not involve changing the length of it. It is usually done with an immovable object.
e) An isometric exercise has the capability to work on muscle groups you thought were impossible to train.
f) Isometric exercises, though mostly done with an immovable object, can also be done using your body weight making it extremely convenient.
g) Isometric exercises have also been seen to help in weight reduction. You will have to choose exercises properly, but weight loss is a definite possibility.
Here, we will talk about some isometric exercise for your shoulders. These workout tips can help reduce pain, increase flexibility and enhance strength all at the same time. So let us get into it:
Isometric Shoulder Flexion
Step 1: Stand in front of a wall. Bend your left elbow and curl your palms to make a fist. Take a towel, roll it up and place it between your fist and the wall. It will act as padding.
Step 2: Press your fist into the wall, without moving your arms and shoulders.
Step 3: Hold this position for 10 seconds and relax. Do not put too much pressure, just enough to get the muscles going. Repeat.
Do 5 times for each side.
Side Dumbbell Isometric Holds
Step 1: Stand and keep your feet shoulder width apart. Hold a dumbbell in each hand. Rotate your shoulders inwards so as to focus on your delts.
Step 2: Lift the dumbbells up until they are parallel to the floor.
Step 3: Hold this position for 30 seconds. Relax. Repeat.
Do 3 reps of this exercise and take breaks in the middle.
Isometric Shoulder Internal Rotation
Step 1: Stand to face an outside corner of a wall. Keep your left shoulder close to the wall.
Step 2: Bend your left elbow at 90 degrees and do not push your shoulder up. Curl your palms to make a fist. Place your fist against the wall. You can use a towel for padding.
Step 3: Now, press your fist inwards. This will be similar to the movement you do for internal rotation. Do not move your shoulder.
Step 4: Hold for 10 seconds and relax. Repeat.
Do 5 reps on each side.
Isometric Shoulder Presses
Step 1: Hold a dumbbell in each hand. Lift your arms up such that they are parallel to the floor.
Step 2: Bend your elbows at 90 degrees such that your forearms are pointing towards the ceiling. Your palms must face forward.
Step 3: Press with one arm while you keep the other one stationary.
Do as many reps as you can on each side.
Step 1: Stand in front of a wall and make sure that your left side is near it.
Step 2: Bend your left elbow at 90 degrees and place your forearm on the wall.
Step 3: Press your left forearm on the wall as if you are trying to move your body away from your arm.
Step 4: Hold for 10 seconds and release. Repeat.
Do 5 reps on each side.
Step 1: Lie down on your tummy and extend your legs behind you and keep your arms by your side. Your toes and fingers should both point backwards.
Step 2: Lift your shoulders and your mid region off the floor. Simultaneously, push your hips and toes into the floor. Engage and squeeze your shoulders through the movement.
Step 3: Stay in this position for 10-15 seconds and relax. Do about 4-5 reps of this exercise. You can choose to extend your arms in front of you as well.