This exercise is Isometric Shoulder Flexion and its aim is to strengthen the muscles on the front of your shoulder, the deltoids, which help move your arm forwards.

Standing in front of a wall with your elbow bent at 90 degrees make a fist with your hand, and then push against the wall. Your shoulder and arm shouldn’t move but the muscles in your shoulder will be contracting.

To make this exercise easier, reduce the intensity in which you are pushing against the wall, or reduce the distance you are standing away from the wall as that may decrease any discomfort you are experiencing.

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 Flexion with a Resistance Band exercise more challenging – a video of this exercise is available on our channel.

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