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 routine: https://www.askdoctorjo.com/wellness-challenge-upper-isometric-beginner-worksheet

This upper body isometric routine is also Day 3 of my 10-Day Whole Body Wellness Challenge. Learn more about the challenge, and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/challenge

These upper body isometric exercises 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.

If you’re participating in my 10-Day Whole Body Wellness Challenge, congratulations on finishing Day 3! See you back here for Day 4: https://youtu.be/ZItATSWhrDg

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO8TIJCEKgYdrY1IaGex1Zgs

Shoulder Isometric Exercises:
https://www.youtube.com/watch?v=qQjjc3UlKCY

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: https://www.askdoctorjo.com/support

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Day 3: Beginner Upper Body Isometric Exercises - Whole Body Wellness Challenge:
https://www.youtube.com/watch?v=aNdzMSNX6Ys
https://www.askdoctorjo.com/wellness-challenge-upper-isometric-beginner

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 not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.