Shoulder External Rotation Isometric

Execution

1. Press the back of your hand into the wall at about one quarter of your maximum effort.
2. Hold for 10-20 seconds while breathing normally, and it should not hurt at all while you hold.
3. Keep the shoulder down, with no shrugging and no turning the torso to push harder.
4. Release gradually over 2 seconds, then rest 20 seconds before the next hold.
5. Do 5 holds on each side, then switch sides and match the count.
6. If it hurts during a hold, cut the push in half; if it still hurts, stop and log it in the app.

Quick cues

• Push gently, one quarter effort.
• Elbow pinned to your ribs.
• Shoulder down, no shrugging.
• It should not hurt at all.
• Count breaths, not the clock.

Common faults

• Fault: Pushing at full effort from the very first hold

  Fix: Start at one quarter effort and only add more when the shoulder is no worse two days later.

• Fault: Turning the whole torso into the wall to push harder

  Fix: Keep the towel at the elbow and set your outside foot against the wall as a marker so the torso cannot turn.

• Fault: The shoulder riding up to the ear during the hold

  Fix: Set the shoulder down before you press and reduce the force until it stays put.

• Fault: Only training one side and ignoring the other

  Fix: Do the same number of holds on each side, because the good side is the benchmark for recovery.