This real-time isometrics routine for the upper body features easy exercises that may also help strengthen the upper body & relieve pain. It could actually also help decrease tightness and improve overall flexibility. Buy a worksheet with this routine:
This upper body isometric routine can also be Day 3 of my 10-Day Whole Body Wellness Challenge. Learn more in regards to the challenge, and download a FREE calendar so you may follow along at:
These upper body isometric exercises are great for the upper back, shoulders, and neck.
For this routine, you won’t need any equipment, but you need to use a wall to push in to and a strap for some modifications when you want.
Let’s begin with a fast 2 minute warm up to assist get the muscles loose and able to go. Shoulder circles, arm circles, shoulder squeezes, and trunk rotation in sitting will help the muscles prepare for the routine.
Setting out with neck isometric exercises are an incredible technique to activate the muscles, but not make big movements that may cause pain. Neck flexion and neck side bend isometrics will help activate the muscles across the neck to enhance stability and reduce pain.
Next, shoulder isometrics in standing are an incredible technique to get the shoulder muscles stronger without increased pain. Shoulder flexion, abduction, adduction, and extension isometrics will work all of the muscles across 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.
For those who’re participating in my 10-Day Whole Body Wellness Challenge, congratulations on ending Day 3! See you back here for Day 4:
More Ask Doctor Jo Videos:
Dr. Jo’s Whole Body Wellness Challenge Playlist:
Shoulder Isometric Exercises:
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Day 3: Beginner Upper Body Isometric Exercises – Whole Body Wellness Challenge:
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 just not medical advice or a personalised treatment plan and is meant for general education and demonstration purposes only. Perform the moves on this content at your personal risk. These moves might not be appropriate in your specific situation, so get approval and guidance from your personal healthcare provider before starting. If anything is painful or doesn’t feel right, stop immediately and make contact with your healthcare provider.
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