Category Archives for "Shoulder Pain"

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. 

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.