Shoulder Isometrics 4 Way Stretch Exercise - Physical Therapy Exercises

TSAOG Physical Therapist Cheryl Obregon demonstrates the Shoulder Isometrics 4 Way Stretch Exercise. Visit www.TSAOG.com for more information.

Transcript:
For the shoulder isometric 4-way Exercise, you will need a small towel and also a wall. The first direction is going to be an isometric contraction towards shoulder flexion. You want to make sure that your arm is right next to your body with your elbow bent at a 90-degree angle. You are going to be punching in towards the wall and feeling a gentle isometric contraction of your bicep area. You want to hold this contraction for about 5 to 10 seconds and also relax for 5 to 10 seconds. Repeat this 10 times. The second direction is towards an internal rotation, or if your elbow was by the side of your body trying to bring your hand towards your belly. So for this position, you are going to repeat the same directions as before. You want to hold this gentle contraction for about 5 to 10 seconds and repeat it 10 times. The third direction is towards external rotation. So if your arm was right by your body, and you were going to be trying to rotate your arm to your hand away from your body. You want to hold this gentle contraction for 5 to 10 seconds and repeat it 10 times. the last direction is towards elbow or shoulder extension. So you want to turn around and put the back part of your upper arm into the towel and act like you are pushing towards the wall. You want to hold this position for about 5 to 10 seconds and repeat this 10 times.