This exercise is Isometric Shoulder Abduction and its aim is to strengthen the rotator cuff muscles which help move your arm outwards.

In sitting or standing have your elbow straight and down by your side, place the back of your hand or wrist against the wall and push against the wall trying to move your hand outwards. Your shoulder and hand shouldn’t move but the muscles in your shoulder will be contracting.

To make this easier perform the movement with a bent elbow and push your elbow against the solid object. This shorter lever will require less effort from your muscles.

If you find this exercise too easy you can increase the intensity or duration you are holding this contraction, or you may find the Shoulder Abduction with a Resistance Band exercise more challenging – a video of this exercise is available available on our channel.

Aim to complete the duration and sets as suggested in your free rehabilitation programme from our website.