Shoulder Isometrics: Stability Exercises No Equipment

Disclaimer

Shoulder isometrics are a great way to start exercising to become a stronger disc golfer. Shoulder stability is essential 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. Check out these Shoulder Stability Exercises to take your exercise to the next level! 

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 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. 

Immovable Object

Shoulder Internal Rotation​

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.

Shoulder Internal Rotation Isometric

Shoulder External Rotation​

Shoulder External Rotation Isometric

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.

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 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.

Shoulder Flexion Isometric

Shoulder Extension​

Shoulder Extension Isometric

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.

Shoulder Abduction​

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.

Shoulder Adduction​

Shoulder Adduction Isometric

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.