Archives October 2023

Necessary​

Resistance Band

Hand Towel

Optional​

Door Anchor or Door Anchor Strap

Attach the resistance band to the door at waist height. Stand with the same shoulder closer to the wall; shoulders are perpendicular to the wall. You want to keep your elbow tucked into your side and stand tall. To help keep the elbow tight, roll up the hand towel and hold it against your side with your elbow. Think about pinching your shoulder blades together. Grip the resistance band; pull your hand and wrist towards your stomach. Slowly let your arm return to the starting position. Remember, speed kills; slow and controlled is far more beneficial than trying to speed through the exercise.

You want to perform this exercise in 3 sets of 10 repetitions.

Attach the resistance band to the door at waist height. Stand with the opposite closer to the wall; shoulders are perpendicular to the wall. You want to keep your elbow tucked into your side and stand tall.  To help keep the elbow tight, roll up the hand towel and hold it against your side with your elbow. Think about pinching your shoulder blades together. Grip the resistance band; pull your hand and wrist away from your stomach. Slowly return your hand and wrist to the starting position. Remember, speed kills; slow and controlled is far more beneficial than trying to speed through the exercise.

You want to perform this exercise in 3 sets of 10 repetitions.

Attach the resistance band to the door at waist height. Stand with your back to the wall; your shoulders are parallel. You want to stand up tall. Think about pinching your shoulder blades together. Grip the resistance band; slowly bring your arm forward to shoulder height. Keep your elbow locked and wrist firm. Slowly bring your arm back down to your side. Remember, speed kills; slow and controlled is far more beneficial than trying to speed through the exercise.

You want to perform this exercise in 3 sets of 10 repetitions.

Attach the resistance band to the door at waist height. Stand with your front to the wall; your shoulders are parallel. You want to stand up tall. Think about pinching your shoulder blades together. Grip the resistance band; slowly, bring your arm backward. Do not lean forward to try and get more motion. Keep your elbow locked and wrist firm. Slowly bring your arm back down to your side. Remember, speed kills; slow and controlled is far more beneficial than trying to speed through the exercise.

You want to perform this exercise in 3 sets of 10 repetitions.

Attach the resistance band to the bottom of the door. Start with the shoulders perpendicular to the wall; with the shoulder, you move closer to the door. Grip the resistance band with the back of your hand facing forward. Begin to bring your hand up to your opposite shoulder, rotating your wrist to face your chin and flexing the elbow. Think about kissing your bicep to maintain proper form. Slowly bring your arm back down to your side. Remember, speed kills; slow and controlled is far more beneficial than trying to speed through the exercise.

You want to perform this exercise in 3 sets of 10 repetitions.

Attach the resistance band to the top of the door. Start with the elbow at shoulder height and the wrist extended while holding the resistance band. Think about a server holding a tray of food. Flex the wrist, extend the elbow, and rotate the shoulder to the opposite hip. I’m thinking about trying to put a sword back in the sheath. Slowly return to the starting position. Remember, speed kills; slow and controlled is far more beneficial than trying to speed through the exercise.

You want to perform this exercise in 3 sets of 10 repetitions.

Shoulder isometric exercises are a great way to start getting your shoulder in shape if you haven’t worked out before or if it’s been a while. As previously mentioned, you don’t need any equipment to perform these exercises. If these exercises become too easy, you can increase the difficulty by checking out Shoulder Stability Exercises. 

You should perform each exercise 5 to 10 times for all these exercises. You are holding each position for 10 seconds. You can also work out with Joe in the YouTube video at the bottom of the page. 

Stand with the shoulder you are exercising closer to the wall/doorframe. Start with your arm straight ahead, elbow bent to 90 degrees. You want to keep your elbow tucked into your side and stand tall.  To help keep the elbow tight, roll up the hand towel and hold it against your side with your elbow. Think about pinching your shoulder blades together. Have the doorframe against the inside of your wrist. Try to bring your wrist towards your stomach with maximal effort. Hold this for 10 seconds and relax. Repeat this 5 to 10 times. 

Next, you want to move your wrist about halfway between the starting position and your stomach. Repeat 5 to 10 times with 10-second holds.

Finally, you want to move your arm about halfway between maximal external rotation and the starting position. Repeat 5 to 10 times with 10-second holds.

Stand with the shoulder you are exercising closer to the wall/doorframe. Start with your arm straight ahead, elbow bent to 90 degrees. You want to keep your elbow tucked into your side and stand tall.  To help keep the elbow tight, roll up the hand towel and hold it against your side with your elbow. Think about pinching your shoulder blades together. Have the doorframe against the outside of your wrist. Try to bring your wrist away from your stomach with maximal effort. Hold this for 10 seconds and relax. Repeat this 5 to 10 times. 

Next, you want to move your wrist about halfway between the starting position and your stomach. Repeat 5 to 10 times with 10-second holds.

Finally, you want to move your arm about halfway between maximal external rotation and starting position. Repeat 5 to 10 times with 10-second holds.

Stand facing the wall/doorframe. Start with your arm at your side, elbow straight. You want to keep your elbow straight at your side and stand tall. Think about pinching your shoulder blades together. Have the doorframe against the thumb side of your fist. Make sure you keep your wrist locked in place. Try to push your fist into the wall with maximal effort. Hold this for 10 seconds and relax. Repeat this 5 to 10 times. 

Next, you want to move your fist about halfway between the starting position and the top of your shoulder. Repeat 5 to 10 times with 10-second holds.

Finally, you want to move your arm backward to about halfway between maximal extension and starting position. Repeat 5 to 10 times with 10-second holds.

Stand facing away from the wall/doorframe. Start with your arm at your side, elbow straight. You want to keep your elbow straight at your side and stand up tall. Think about pinching your shoulder blades together. Have the doorframe against the pinky side of your fist. Make sure you keep your wrist locked in place. Try to push your fist into the wall with maximal effort. Hold this for 10 seconds and relax. Repeat this 5 to 10 times. 

Next, you want to move your fist about halfway between the starting position and the top of your shoulder. Repeat 5 to 10 times with 10-second holds.

Finally, you want to move your arm backward to about halfway between maximal extension and starting position. Repeat 5 to 10 times with 10-second holds.

Stand with the shoulder you are exercising closer to the wall/doorframe. Start with your arm straight ahead, elbow bent to 90 degrees. You want to make sure you stand up tall. Think about pinching your shoulder blades together. Have the doorframe against the outside of your elbow. Try to move your elbow out from your side away from your body. Hold this for 10 seconds and relax. Repeat this 5 to 10 times. 

You want to move your arm about halfway down at your side and the top of your shoulder. Repeat 5 to 10 times with 10-second holds.

Start with the elbow at your side. Remember to stand tall and pinch your shoulder blades together like you are trying to hold a ball between them. 

Try to bring your elbow through your body. Hold this for 10 seconds and relax. Repeat this 5 to 10 times.