Shoulder Rotator Cuff Strain Injuries – Big Ball Roll Outs

Kneel down with a big exercise ball in front of you.

Keeping your back straight and your inner core muscles engaged, slowly roll down your forearms on the pinky finger side. Straighten out your elbows and move slightly past them on the ball. Come back up with control to the start position.

Repeat this for 10 repetitions, doing 3 sets per day.

This is a great exercise to strengthen your scapula and shoulder complex after an injury and retraining your core stability muscles to help them work better.

If you’re unsure about the exercise or have uncertainty about where you’re at with your recovery book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Whiplash and Neck Strains – Arm Raises With Band Resistance

Start by wrapping a closed loop resistance band around your open hands. Taking up the slack of the band by adding a constant resistance, keep the forearms parallel to each other by tucking the elbows in close to your sides.

Make sure you create train tracks and not chicken wings with the alignment of the forearms and elbows. Reach the hands upwards stopping at 3/4 of the way up with the forearms aligned and constant isometric resistance into the looped band.

Slowly lower the hands back down with control until the elbows reach your sides again. Repeat this for 10 repetitions doing 3 sets daily.

This will help you in the rehab of your whiplash and neck strain injuries. If you’re unsure about the exercise or have uncertainty about where you’re at with the recovery of your neck or whiplash related injury, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Rotator Cuff Related Strain Injuries – Arm Raises With Band Resistance

Start by wrapping a closed loop resistance band around your open hands. Taking up the slack of the band by adding a constant resistance, keep the forearms parallel to each other by tucking the elbows in close to your sides. Make sure you create train tracks and not chicken wings with the alignment of the forearms and elbows.

Reach the hands upwards stopping at 3/4 of the way up with the forearms aligned and constant isometric resistance into the looped band. Slowly lower the hands back down with control until the elbows reach your sides again. Repeat this for 10 repetitions doing 3 sets daily.

Research studies show that if you keep the hands open when doing this exercise, you will be working the scapula, or the shoulder blade muscles of the shoulder complex more and that’s exactly what we want to be doing. This will help you in the rehab of your rotator cuff related strain injuries.

If you’re unsure about the exercise or have uncertainty about where you’re at with the recovery of your rotator cuff related injury, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.

Whiplash and Neck Strains – Thoracic Rotations

Increasing mobility in your middle back or your thoracic spine when it’s stiff can help you rehab and recover from those Whiplash and neck strain injuries. As a result, you can utilize the entire mobility of your spine and also improve the overall functional movement of your body!

Start by taking a wider stance, cross your hands over your opposite shoulders and pull in your inner core muscles. Without rotating the hip or pelvis, turn the body leading with the shoulder in one direction until you reach the barrier of your full range of motion. Then turn the body leading with the other shoulder into the opposite direction until you reach the barrier of your full range of motion. Do this for 30 reps two to three times per day.

If you’re unsure about the exercise or have uncertainty about where you’re at with the recovery of your neck book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Low Back Strain Injuries – Thoracic Rotations

Increasing mobility in your middle back or your thoracic spine when it’s stiff can help you rehab and recover from those low back strain injuries even faster. By doing something like thoracic rotations, you can utilize the entire mobility of your spine and also improve the overall functional movement of your body!

Start by taking a wider stance, cross your hands over your opposite shoulders and pull in your inner core muscles. Without rotating the hip or pelvis, turn the body leading with the shoulder in one direction until you reach the barrier of your full range of motion.

Then turn the body leading with shoulder into the opposite direction until you reach the barrier of your full range of motion. Do this for 30 reps two to three times per day.

If you’re unsure about the exercise or have uncertainty about where you’re at with your low back book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Low Back Strains – Advanced Strengthening Nordic Push Ups

You can perform this exercise with your ankles secured under a bar, on a squat rack or wall bar or have a partner hold your feet and ankles down.

Use a yoga mat to make it more comfortable for your knees. Start by pulling in your inner core and keep it engaged the entire time. With your hands out in front of you, then slowly lower yourself down to the ground in a controlled manner into a push up position.

Once you make contact with the ground, then push yourself back up. Repeat this for 10 repetitions, doing 3 sets daily.

This is an advanced level strengthening exercise for your low back that works on increasing your functional core stability strength. 

Sacro-Iliac Joint Strain Injuries – Big Ball Roll Outs

Kneel down with a big exercise ball in front of you.

Keeping your back straight and your inner core muscles engaged, slowly roll down your forearms on the pinky finger side. Straighten out your elbows and move slightly past them on the ball. Come back up with control to the start position. Repeat this for 10 repetitions, doing 3 sets per day.

This is a great exercise to strengthen your sacra-iliac joint after an injury and retraining your core stability muscles to help them work better.

If you’re unsure about the exercise or have uncertainty about where you’re at with your recovery book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.

Knee Sprain Injuries – Lateral Band Walks

Whether it’s returning to sport or just being physically active, part of the rehab for your knee injury is to regain the functional strength of your gluteus medius muscles with lateral movements.

Wrap a closed loop resistance band around the balls of your feet. Start with the feet about shoulder width apart. Keep your posture straight and tight and your core muscles engaged. Lift one foot up and out 3 inches to the side leading with the heels. Resist the lateral movement of the foot with the opposite foot, leg and hip that’s on the ground. Make sure that the knees don’t buckle into each other, don’t bob your head up and down, and keep the toes pointing forward (Avoid having the toes pointing outward with the hips externally rotated).

Repeat these robotic type of lateral movements for 5-10 steps going right to left and then left to right for 3 sets on each side.

Shoulder Rotator Cuff Injuries – Resisted Punch Ups

Start by having a light resistance band wrapped around the hand. Anchor the other end of the band under your foot. Place the bottom side of your fist on a soft small ball on the wall with the slack taken up on the band. Place your other hand on the wall without a ball underneath it.

With tall neutral spine posture, punch your left fist on the ball and the right hand up the wall towards the ceiling leading with your elbows drawing a slight “V”. Hold it at the end range of this motion for a full second and then return it back down to the start position.

Make sure the entire spine remains nice and still. Repeat this for 10 repetitions for 3 sets daily.

This strengthening exercise is great for strengthening the entire shoulder complex after a rotator cuff injury.

If you’re unsure about the exercise or have uncertainty about where you’re at with your shoulder injury, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Shoulder Rotator Cuff Injuries – Isometric Internal Rotation Exercise

Doing an isometric exercise simply means performing a static contraction of the muscle without moving the joints it is associated with. This exercise is one of the initial ones that you want to begin to do when you have a rotator cuff injury.

Standing on one side of the door way or hallway, make a closed fist and position your elbow at ninety degrees with your elbow tucked in and the lower arm pointing straight out. Have the front portion of your fist touching the wall and pull it into the wall without moving your arm, shoulder or body. Hold this for 10 seconds and relax it for 5 to 10 seconds. Repeat this for 10 reps doing 3 sets daily.

If you’re unsure about the exercise or have uncertainty about where you’re at with your shoulder injury, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

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