Build shoulder strength: Isometric holds
Struggling with shoulder pain? Incorporating isometric holds in your rehab plan as a starting point will help create a stable, pain-free foundation for you to build on with more dynamic strength work.
What are Isometrics?
Isometrics involve holding a position under tension without movement. This allows you to:
· reduce pain
· improve muscle activation to re-engage key stabilisers that may have been inhibited
· build strength in a safe and controlled way without aggravating the joint, and
· increase tendon resilience by safely exposing it to load, helping to break the cycle of recurring injuries.
The shoulder benefits from training the rotator cuff through its range of motion because that is how it needs to function to support the dynamic movements of the upper limb. Isometric holds at different joint angles are one tool in this toolbox.
Here are a few exercises you can try if shoulder pain is limiting your ability to train and live and active life.
Internal Rotation Isometric Hold
The internal rotation isometric hold in neutral position is a great way for us to build some connection with the internal rotator of the rotator cuff, the sub-scapularis. Try to keep the pec and lat muscles relaxed, you should feel it working around the back of the scapula.
Target: 20 Seconds - it's a good starting point before we build into some higher intensity, duration holds. Rest alternate sides.
Supine External Rotation Isometric Hold
This is a great way to get the posterior cuff working and start to claim some pain-free range of motion. Find a band tension, and distance from the anchor point, which makes this challenging for the prescribed time. Target: 20 Seconds and rest alternate sides
Shoulder Extension Isometric
Try this banded shoulder extension isometric to help build in some strength in positions where the hand is moving into shoulder extension behind the body and also some work around the stabilisation strength of the shoulder. Target: 20 Seconds and rest alternate sides
To move out of pain, to start with, we often load different positions with lower intensity and longer hold times to build capacity/endurance. As we get stronger, we can go heavier with shorter hold times. The rotator cuff benefits from both, because it has a mixed muscle fibre type.
Isometrics are not just for rehab
Personally, I’m playing with some heavier loads. It’s a really nice way to connect some intention through intensity. Remember, you will need to adjust (decrease) the loads as you work into more degrees of external rotation.
Got Shoulder Pain?
If you are struggling with shoulder pain, a 'rest and see' approach isn't a solution. Shoulder pain doesn't mean you have to stop, it means your shoulder needs as structured approach to regaining strength and control. Take our free shoulder assessment to find out your next best step - link below.
DISCOVER THE BEST PATH TO LIFT, TRAIN AND COMPETE PAIN-FREE
In just 2 minutes, find out if you need expert help and a tailored shoulder rehab plan, or if you can get started with a self-guided rehab training programme today!
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