Category Archives for "Shoulder Pain"

Shoulder Impingement Syndrome Injury – Eccentric Punches

An eccentric contraction is the motion of an active muscle while it is lengthening under load. To strengthen the biceps eccentrically, start by securing a resisted band at shoulder height. Then wrap the band around your hand and straighten your elbow out to have the slack taken up with a low level of resistance.

With your opposite hand pull the resistance band even more into your body allowing the right elbow to bend to 90 degrees towards the side of your body. Then release with your opposite hand and slowly straighten your right elbow straight again. Repeat this for 10 repetitions doing 3 sets daily.

This exercise is great for returning to sports or activities that require strength using your arm at shoulder height for any duration. If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your shoulder pain or biceps injury, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 


Shoulder Pain Long Head Biceps Strain – Eccentric Push Backs

This is another eccentric contraction motion of the long head part of the biceps muscle group lengthening under load.

Secure a resistance band onto something sturdy like the leg of your bed or couch behind you. Wrap the other end of the band around your hand with the tension taken up with the elbow straight. Use your opposite hand to actively take up all the load to bring the left arm and shoulder up to ninety degrees. Release with your opposite hand and slowly lower the shoulder and arm down while straightening your elbow. Repeat this for 10 repetitions doing 3 sets on each side.

Although the disadvantage with this eccentric exercise is that the resistance becomes easier as you lower the arm and shoulder back down with a straight elbow, it’s still effective in eccentrically strengthening the long head portion of the biceps.

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

Shoulder Pain Biceps Injury – Eccentric Front Jabs

An eccentric contraction is the motion of an active muscle while it is lengthening under load. To strengthen the biceps eccentrically, start by securing a resisted band at shoulder height. Then wrap the band around your hand and straighten your elbow out to have the slack taken up with a low level of resistance.​

With your opposite hand pull the resistance band even more into your body allowing the right elbow to bend to 90 degrees towards the side of your body. Then release with your opposite hand and slowly straighten your right elbow straight again. Repeat this for 10 repetitions doing 3 sets daily.

This exercise is great for returning to sports or activities that require strength using your arm at shoulder height for any duration. If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your shoulder pain or biceps injury, book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Rotator Cuff Shoulder Injuries: Hello Kitty in 3 Point

Doing rotator cuff strength exercises with hip extensions with your core engaged allows more optimal muscle activation patterns to fully rehab your shoulder.

Start by going into a 4 point position on your hands and knees. Make sure your posture is in neutral. This means that you are keeping the head up, chin slightly tucked in, shoulder blades strong by not allowing the upper back to collapse, and the low back in a slight curve allowing the butt to gently stick out.

With your lower core muscles engaged, grab a ball and squeeze it with your right hand. While you maintain the ball squeeze and focus on keeping the shoulder blades strong so they don’t collapse inwards. Extend your left hip and leg backwards (lead with your heel) and lift the right elbow up to the body and the arm parallel to the ground. Bring the hand downwards into internal rotation by rotating at the elbow only.

Rotate the arm back up into external rotation so the arm is parallel with the ground again, and then rotate it back down. Remember to stay strong in neutral posture. Repeat this 10 times, doing 3 sets on each side.

By strengthening the movement pattern of the entire shoulder in this way, you can have better success with the rehabilitation of your rotator cuff injury. 

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. 

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.

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. 

Shoulder Rotator Cuff Injuries – Isometric External 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 sustain 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 back of your hand in a fist touching the corner and push 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. 

Shoulder Sprains and Strains – One Handed Ball Roll Outs

Sitting on a chair, place the hand of your affected shoulder on the small cushy ball.

Reach forward with pressure on the ball from the hand until you reach the barrier and limitation of a stretching or pulling sensation that is short of pain. Hold it there for a second and return the hand back to the start position. Repeat this for 10 repetitions doing 3 sets 3 times per day.

This exercise is a progression of the two handed ball roll outs. It can help further improve the mobility of your stiff shoulder after you have strained or injured it.

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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