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Real-Time Upper Body Isometric Exercise Routine

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This real-time isometrics routine for the upper body features easy exercises that can help strengthen the upper body & relieve pain. It can also help decrease tightness and improve overall flexibility. Buy a worksheet with this real-time isometric routine at https://www.askdoctorjo.com/product/13-beginner-upper-body-isometric-exercises-worksheet/

These upper body isometric exercises are performed in real-time so it's easy to follow along. They are great for the upper back, shoulders, and neck.


For this routine, you will not need any equipment, but you can use a wall to push in to and a strap for some modifications if you want.


Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Shoulder circles, arm circles, shoulder squeezes, and trunk rotation in sitting will help the muscles get ready for the routine.

Starting off with neck isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Neck flexion and neck side bend isometrics will help activate the muscles around the neck to improve stability and decrease pain.

Next, shoulder isometrics in standing are a great way to get the shoulder muscles stronger without increased pain. Shoulder flexion, abduction, adduction, and extension isometrics will work all the muscles around the shoulder and help increase stability.

Finally, back in a seated position, seated trunk rotation isometrics are great to work the upper body and the shoulder area as well.

00:00 - Upper Body Isometric Exercises
00:24 - Upper Body Warm-up
02:34 - Neck Flexion Isometric
04:06 - Neck Side Bend Isometric
06:59 - Shoulder Flexion Isometric
09:48 - Shoulder Abduction Isometric
12:36 - Shoulder Adduction Isometric
15:26 - Shoulder Extension Isometric
18:18 - Seated Trunk Rotation Isometric

DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
Category
Medical
Tags
shoulder isometric exercises, shoulder extension, isometrics
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