Category Archives for "Shoulder Pain"

Shoulder Rotator Cuff Related Injuries – Lev Scapula Muscle Stretch

To stretch out the right Levator Scapula muscle, bring your left hand back and behind your head with the pads of your fingertips on the first two vertebrae of your neck. Then, place your right hand behind sliding it down your neck keeping that elbow pointing up.

Look with your eyes to a spot down on the left side of the floor. With your left hand, gently pull the right side of the neck and head away from your right shoulder until you feel a stretch barrier on the right side. Hold the stretch for 30 seconds and repeat it for 3 sets on both sides.

This is a great way to improve mobility in your shoulder in order to help facilitate a better recovery for your rotator cuff related injury. If you’re unsure about the exercise or have any uncertainty about where you’re at with your shoulder, consult your local Physiotherapist before continuing. 

Shoulder Rotator Cuff Strain Injury – Side Plank Scissors on Hand

Lie down on your side, with your feet stacked on top of each other and your hand supporting your body weight. Keep your low back straight, butt tucked in and pull your inner core muscles inward below your belly button.

Lift your hip up off the ground and raise your top arm upwards pointing your hand to the top. Raise the top leg up towards the ceiling and back down again ten times before lowering your hip back down to the ground to rest for 10 seconds. Repeat this movement pattern for 10 repetitions in total doing 3 sets per day on each side.

This exercise will build more strength in your rotator cuff in conjunction with your shoulder blade (scapula) muscles.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your shoulder, consult your local Physiotherapist before continuing. 

Shoulder Rotator Cuff Strain Injury – Side Plank on Hand

Lie down on your side, with your feet stacked on top of one another and your hand supporting your body weight. Keep your low back straight and butt tucked in and pull your inner core muscles inward below your belly button.

Lift your hip up off the ground and raise your top arm upwards pointing your hand to the top. Hold this for 10 seconds and then come back down to rest for 10 seconds. Repeat this for 10 repetitions in total doing 3 sets per day on each side.

This exercise will help you build more coordinated strength in your rotator cuff in conjunction with your shoulder blade or scapula muscles.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your shoulder, consult your local Physiotherapist before continuing. 

Shoulder Rotator Cuff Strain Injury – Side Plank Scissors on Forearm

Lie down on your side, with your feet stacked on top of each other with your forearm supporting your body weight. Keep your low back straight, butt tucked in and pull your inner core muscles inward below your belly button.

Lift your hip up off the ground and raise your top arm upwards pointing your hand to the top. Raise the top leg up towards the ceiling and back down again ten times before lowering your hip back down to the ground to rest for 10 seconds. Repeat this movement pattern for 10 repetitions in total doing 3 sets per day on each side.

This exercise will build more strength in your rotator cuff in conjunction with your shoulder blade (scapula) muscles.

If you're unsure about the exercise or have any uncertainty about where you're at with the recovery of your shoulder, consult your local Physiotherapist before continuing.

Shoulder Rotator Cuff Strain Injury – Side Plank on Forearm

Lie down on your side, with your feet stacked on top of one another with your forearm supporting your body weight. Keep your low back straight and butt tucked in and pull your inner core muscles inward below your belly button.

Lift your hip up off the ground and raise your top arm upwards pointing your hand to the top. Hold this for 10 seconds and then come back down to rest for 10 seconds. Repeat this for 10 repetitions in total doing 3 sets per day on each side.

This simple exercise will begin to build the coordinated strength of your rotator cuff in conjunction with your shoulder blade muscles.

If you're unsure about the exercise or have any uncertainty about where you're at with the recovery of your shoulder, consult your local Physiotherapist before continuing.

Shoulder Rotator Cuff Strain Injuries – Cross Body Arm Pulls

Secure a resistance band to something solid, like the leg of your couch or the leg of your bed on the opposite side below you.

Maintain neutral spine posture with your inner core below your belly button engaged. Then, take up the slack with your right hand at the start position by your opposite hip. Pull the band up and across your body leading with your elbow and then rotate the arm upwards so that the fist is pointing up to the ceiling.

It’s important to maintain control of the movement of your arm and have your shoulder and arm be at a ninety degree angle at the end of the movement. Slowly return the arm back to the start position with control. Repeat this for ten to fifteen repetitions, doing 3 sets on each side.

This is a multidirectional strength exercise aimed at targeting the major rotator cuff muscles like the supraspinatus, infraspinatus and teres major in combination with the scapular muscles to help build increased neuromuscular strength and coordination in the shoulder complex after an injury. 

Shoulder Rotator Cuff Strain Injuries – Side-Planks on Elbow Level 2

To fully rehab the rotator cuff after an injury, it’s ideal to strengthen the shoulder blade muscles as well.

Start by positioning yourself side lying on the affected side. If it’s your left shoulder then position your left forearm on the ground with your low back and legs straight, feet together and your inner core muscles engaged below your belly button.

Keep your low back flat and your body in a straight line as you lift your left hip off the ground so your body weight is supported by your arm, shoulder and foot. Then raise your right arm straight up pointing your hand to the ceiling and lower it back down.

Do this arm motion for ten repetitions for a total of ten sets, twice per day. 

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. 

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