Part 3 of the Simple Daily Workout series focuses on isometric shoulder exercises to strengthen your shoulder joints and improve your range of motion. Your shoulders are more susceptible to injury, because they have more range of motion than any other joint in your body.
Your shoulder joints are kept stable and functioning properly by muscles in your rotator cuff. These muscles are key to the activities of your daily routine, such as house and yard work, shopping, playing with the kids, and of course sports. Weaknesses in any rotator cuff muscles can cause instability and injury. Imagine a golf or baseball swing, tennis serve, or swimming without a healthy shoulder.
To be sure, you exercise your shoulder muscles with presses, rows, curls, and other isometric exercises, but we want you to focus your isometric holds on your shoulders to keep them strong, flexible, and stable.
The largest muscle in your shoulder muscle group is the deltoid, the triangular muscle that gives your shoulder its rounded shape. While some of these isometric shoulder exercises are named for other muscle groups, concentrate on your shoulder muscles with your isometric holds throughout the Active5 shoulder workout.
This is like the traditional bench press, but you can do this seated or standing up.
Both of your arms should be parallel to the floor, with your elbows bent at 90 degrees. Repeat on your right side.
This is similar to the traditional “military” press and can be done seated or standing.
Your right arm should be parallel to the floor. Let Activ5 engage your shoulder muscles. Repeat on your right side.
While this exercise works your core, you’ll feel it working your shoulders from the contact point all the way up the side of your neck.
Push down with the heel of your palm using your triceps and obliques. Repeat on your right side.
Isometric shoulder rotation exercises can be both internal and external, referring to the placement of the muscle within and around your shoulder joint. These are commonly used in rehabilitation exercises.
This is a common isometric shoulder exercises in shoulder rehab and has several variations.
Remember to keep your elbows bent at 90 degrees and press with your forearm against your right palm. Repeat on your right side.
This simulates a popular free-weight or kettlebell exercise you’ve probably done a few times. It’s also one of the leading causes of shoulder injuries during a workout. Isometric shoulder exercises keep it safe.
Press with your elbow and left palm and hold both arms parallel to the floor. Repeat on your right side.
The hook is always fun and part of other workouts like our isometric arm workouts. Feel free to over indulge!
Keep both arms parallel to the floor. Press Activ5 between the heel of your palm and fist. Repeat on your right side.
You can easily add some variety to this exercise by extending your arms out straight (Chest Fly) and then lowered (Lower Chest Fly). Each exercise will work a different area of your rotator cuff.
Keep your elbows bent at 90 degrees and press with the heels of your palms.
Shoulder injuries are one of the most common sports related injuries. Rehabbing a shoulder injury should be done under the care of your physician and licensed physical therapist. Activ5 is perfect for shoulder pain rehab, rotator cuff exercises after surgery, and general isometric shoulder exercises for physical therapy.
If you are rehabbing from an injury, take it slowly and don’t push too hard. Again, all rehab should be done under professional supervision.
Straighten your back and pull your shoulders back to maximize the effectiveness of this exercise. Press with the heels of your palms. Vary this exercise with the lower chest fly.
As with the hook, this exercise focuses on your arm muscles but it’s perfect for shoulder rehab too.
Like the chest fly, keep your back straight and shoulders back. Press Activ5 with the heels of your palms. Repeat on your right side.
If you’re rehabbing, make sure you can safely get up and down from the floor before attempting these isometric shoulder exercises.
Keep your elbows bent at 90 degrees and press with the heel of your left palm. Repeat on your right side.
We rely on our shoulders for more than we give them credit for. Just ask anyone who’s had a shoulder injury or deals with chronic shoulder pain. Thanks to Activ5’s zero-impact isometric workout, you can strengthen your shoulders as part of your full-body workout routine or safely rehab shoulder and other muscle related injuries. If you are doing shoulder exercises for rehab, be sure and share your Activ5 with your physical therapist.
Activ5 is the best isometric workout device you can find. It’s portable, quick, and easy to use, so you can squeeze in short, full-body, low-impact workouts throughout your day, whether it’s at home, on the road, at the office, or wherever you happen to be.
Next, the Activ5 workout series focuses on isometric leg exercises. This series is the best isometric workout available and will strengthen and tighten your body, giving you the results you want faster than you thought possible. But it only works with the Activ5 portable fitness device and smartphone app. Get one today, and you will understand how powerful and effective isometric exercise can be.