Category Archives for "Shoulder Pain"

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.

Shoulder Sprains and Strains – Two Handed Ball Roll Outs

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

Reach forward with pressure from both hands 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 back to the start position. Repeat this for 10 repetitions doing 3 sets 3 times per day.

This exercise can help 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. 

Rotator Cuff Related Pain – Strengthening & Testing Rotator Cuff Complex

You can perform this test or 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 5 repetitions. If you don’t have any pain then you can perform this as an exercise to strengthen your shoulder for 10 repetitions 3 sets daily.

If you do have any pain or dysfunction in your shoulder doing this test, it may be an indicator of a rotator cuff related injury and you might want to come into one of our clinics at either the Vancouver or North Burnaby locations to have one of our Physiotherapists check you out. 

Shoulder Rotator Cuff & Ligament Injuries – Strengthening Y-Pattern Muscle Activation

Start by bringing your elbows at your sides and holding the band in a W position.

Make sure there is some tension in the band. Maintain this tension and straighten the arms up overhead into a Y shape. The exercise will get harder the higher that you go.

Try to resist the temptation to bring your arms closer together at the top. Your arms should be directly above your head, not in front or behind. Think about engaging your upper back muscles. Do 3 sets of 10 repetitions.

This progressive strengthening exercise is really good for retraining the activation patterns and strengthening the rotator cuff muscles in co-ordination with some scapular muscle activation when you are looking to rehab your shoulder injury after straining the rotator cuff itself or spraining the ligaments associated with the shoulder joint. 

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