Isometric ER Flexion IR Extension

Using a wall or door frame, you'll begin by dropping your arm down to your side and bending your elbow to 90° for each activity. Hold each position for 10 seconds, making sure to press as hard as possible and not allowing your arm to move.

EXTERNAL ROTATION: Set up with a wall or door frame to the outside of your arm, running parallel with it. Attempt to rotate your forearm out from your body, into the wall.

INTERNAL ROTATION: Set up with a wall or door frame to the inside of your arm, running parallel with it. Attempt to rotate your forearm into your body, into the wall.

FLEXION: Set up with the wall in front of you. Press your fist into the wall, as if you're trying to give it an uppercut, as hard as possible.

EXTENSION: Set up with the wall behind you. Press your elbow into the wall, as hard as possible.