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Standing Isometric Shoulder Flexion Against a Wall

IntermediateStrengthTier T2

Stand facing a wall with your upper arm close to your side and your elbow bent to a right angle. Rest your fist on the wall, then push it into the wall and hold for 10 seconds without moving your joints.

Targets: Shoulder

Stop if

Lifting heavy objects should not be attempted initially. Seek advice from your doctor or physiotherapist.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • wall

Dosage

1

Sets

30 sec

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand close enough to the wall that your elbow can bend to a right angle with your fist reaching the wall, upper arm held close to your side throughout.
  • Lifting heavy objects should not be attempted initially; build up gradually and seek advice from your doctor or physiotherapist if unsure.
  1. A woman standing close in front of a plain wall, her right upper arm held against her side, elbow bent, her closed fist touching the wall without pressing.

    Step 1 of 3

    Stand facing a wall with your upper arm close to your side and your elbow bent to a right angle. Rest your fist lightly against the wall.

  2. The same woman standing in the same place, pushing her right fist firmly into the wall, the tendons of her forearm visible with the effort, her upper arm still held close to her side.

    Step 2 of 3

    Push your fist against the wall. Hold for 10 seconds.

  3. A woman standing close in front of a plain wall, her right upper arm held against her side, elbow bent, her closed fist touching the wall without pressing.

    Step 3 of 3

    Stand facing a wall with your upper arm close to your side and your elbow bent to a right angle. Rest your fist lightly against the wall.

Breathing

  • Breathe normally.

Safety Information

Check that the elbow bends and straightens fully and that the wrist and hand move well, since these joints can become stiff if the arm is not being used normally. Lifting heavy objects should not be attempted initially. The weight lifted should be increased gradually with advice from a doctor or physiotherapist. This is an unloaded push against an immovable wall, not an added weight. The exercises will be most effective when practiced regularly. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.