Shoulder Isometrics: Stability Exercises No Equipment
Shoulder isometrics are a great way to start your exercise journey to becoming a stronger disc golfer. Shoulder stability is an important factor when looking at increasing distance, better control, and longevity in the sport. These shoulder isometric exercises (that require no equipment) will help you stay on the course longer. If you want to take your exercise to the next level check out these Shoulder Stability Exercises!
Shoulder Isometrics Equipment
You can do all of these exercises without any equipment. However, you will need a wall, doorframe, tree, or sturdy immovable object. A doorframe will work best for these exercises.
Shoulder Isometrics Preamble
Shoulder isometric exercises are a great way to start getting your shoulder in-shape if you haven’t worked out before or if its 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.
For all of these exercises you should perform each exercise 5 to 10 times. Holding each position for 10 seconds. You can also workout with Joe in the YouTube video at the bottom of the page.
Shoulder Internal Rotation
Stand with the shoulder your 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 up tall. To help keep the elbow in 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. Repeat5 to 10 times with 10 second holds.
Finally, you want to move your arm to about halfway between maximal external rotation and your starting position. Repeat5 to 10 times with 10 second holds.
Shoulder External Rotation
Stand with the shoulder your 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 up tall. To help keep the elbow in 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. Repeat5 to 10 times with 10 second holds.
Finally, you want to move your arm to about halfway between maximal external rotation and your starting position. Repeat5 to 10 times with 10 second holds.
Shoulder Flexion
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 up 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. Repeat5 to 10 times with 10 second holds.
Finally, you want to move your arm backwards to about halfway between maximal extension and your starting position. Repeat5 to 10 times with 10 second holds.
Shoulder Extension
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. Repeat5 to 10 times with 10 second holds.
Finally, you want to move your arm backwards to about halfway between maximal extension and your starting position. Repeat5 to 10 times with 10 second holds.
Shoulder Abduction
Stand with the shoulder your are exercising closer to the wall/doorframe. Start with your arm straight ahead, elbow bent to 90 degrees. You want 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 to about halfway down at your side and the top of your shoulder. Repeat5 to 10 times with 10 second holds.
Shoulder Adduction
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.
