Vinys
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Shoulders and upper back

Shoulder Isometrics: External Rotation at Wall

Builds shoulder stability with minimal joint stress.

Shoulder Stability60 to 120 seconds
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How to do it

  1. 1

    Stand side on to a wall with that elbow bent

    The arm nearest the wall, elbow bent to a right angle and pointing down.

  2. 2

    Tuck that elbow in against your side

    A rolled towel between elbow and ribs helps it stay there, which is what keeps the effort in the right place.

  3. 3

    Press the back of your hand into the wall

    Gentle, steady pressure outwards. Nothing moves, and the effort should stay light.

  4. 4

    Hold for five to ten seconds, then release

    Rest for a moment between each one so you start every hold fresh.

  5. 5

    Repeat six to ten times, then change sides

    That comes to one to two minutes of work per side. Shorter holds and lighter pressure are both fine.

What to watch for

Pressing too hard. This is a light effort with nothing moving, so if your shoulder hitches up towards your ear, or the elbow slides away from your side, ease right off. Leave it out on days that shoulder is sore and irritable.

Ways to adjust it

  • Lighter pressure
  • Towel between elbow and trunk
  • Shorter holds: skip during an acutely irritable shoulder

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

Also part of sessions for

Shoulder painHypermobilityFrozen shoulder

Each of those explains what the condition is, what the published guidance recommends, and where this movement fits.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.