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.
To stretch out the right rotator cuff muscle, place a non-stretchy strap with your left hand over your head and behind your back. Reach the right hand behind your back to grab the strap. Reach as far up as you can towards your limit but avoid tilting your shoulder forward. Stabilize the front of your right shoulder by placing it against a corner or a door frame and step the left foot forward. Hold tightly with your right hand and pull the strap upwards with your left. Hold this stretch for 30 seconds and repeat for 3 sets. Doing this stretch daily can help increase the mobility of your stiff shoulder if you’re experiencing shoulder impingement pain due to a tight overuse Supraspinatus Rotator Cuff muscle. It’s also great to do as a warm down stretch when it’s abnormally tight and stiff. If you have pain or if you’re unsure about how to do the exercise, please consult with your local Physiotherapist before continuing.
This exercise is great for strengthening the rotator cuff in conjunction with the rest of the shoulder complex muscles after recovering from an impingement or rotator cuff strain. Loop a closed elastic band with mild resistance around your arms above your wrists. Kneeling on the ground, keep your spine in neutral posture with your inner core muscles engaged. Imagine there is clock face numbered 9 to 3 O’clock on the ground in front of you. Begin by reaching the right hand to 12 O’clock and then back to the start position. Proceed to continue to 1 O’clock, 2 O’clock, 3 O’clock and then backwards up to 12 O’clock again. Then do the same with your left hand to 12 O’Clock until you reach 9 O’clock and reverse back to 12 O’clock again. That’s 1 complete repetition. Do 5 repetitions for 3 sets. This exercise should not produce any pain. If it does please consult your local Physiotherapist before continuing.
Shoulder Impingement pain can be caused by muscle imbalances in the Shoulder Complex. Weak and shortened external rotator cuff muscles can be one of the contributing factors to this problem. When the Rotator cuff is strong and activates properly, it dynamically stabilizes the shoulder joint and allows for proper biomechanics to occur. To strengthen the external rotator cuff muscles position your elbow by your side, shoulders relaxed and your posture in spine neutral. Holding on to a resistance band use your other hand to help it out to the end range of external rotation. The opposite hand is doing all the work pushing the band outward that is being held by your other hand. Then let the hand holding the band slowly return to the start position. This is called Eccentric Strengthening because you’re strengthening the rotator cuff with a lengthening movement of the muscles. Repeat this for 10 repetitions, doing 3 sets daily.
Hi my name is Iyad, I’m a Physiotherapist here at INSYNC PHYSIOTHERAPY. Today I’m going to show you an exercise that is particularly useful for any upper extremity rehabilitation or warm up. Some people in sports like Ultimate Frisbee, Rock Climbing, especially baseball or cricket where you involve a lot of throwing, this will be very very useful for it. Now the best thing about this is that you progress it on your own and you can modify it according to your needs. So all you need is a ball. The ball can have weight to it. That would probably help you by adding a strength component to this thing. Or if you’re not even injured and you just want a good warm up for the shoulder it can actually work really well for that. So the whole premise of this is that you are throwing the ball and catching it before it lands using a lot of the muscles of the shoulder blade and the rotator cuff to do so. So if you’re recovering from a strain and this is suitable for you and your stage of rehab then this would be a very good exercise. If not, then consult with your therapist. So the most primitive basic version of this is I start up here and let the ball drop and catch it before it lands, and I do this repeatedly. I do it to the time of 30 seconds to start, work your up to a minute even. It’ll really depend on your stage of injury and stage of fatigue. So this is the most basic version of it. If you’re a throwing athlete, you’re a baseball pitcher and you have problems at the end range when you’re releasing the ball, this would be a very good idea to start your exercise lower down and just practise catching and controlling that ball in different ranges. If you’re looking to modify it a bit more you can add weight. Use a weighted ball or you can start from down here, throw it up and catch it on the way down. Throw it up and catch it on the way down! Throw it up and catch it on the way down! This is really good for the fast twitch muscles in our shoulder because you’re trying to basically produce a force and then pump the brakes on the movement through your reactions. So you’re working two phases of the muscle contractions; The shortening phase and the lengthening contractions as well. Usually I start with about 30 seconds of this. Some people recommend doing this to fatigue. The who idea is to work the muscles and feel a bit of a burn but not actually strain. Don’t go to the point of strain. Consult with your therapist again to make sure this is the right phase of your rehabilitation because if you’re early on and you’re shoulder’s very flared up this might actually not be suitable for it.
Ok! So today we’re going to do some “Kettle Bell Rotates”, and this is really great for the rotator cuff in conjunction with strengthening the scapular muscles. And so what we’re going to start off with… Iyad’s got a kettle bell; And so the reason why a kettle bell is actually better is because with a dumbbell the weight is kind of on the side and with a kettle bell the weight is actually going straight down right through the forearm. So we’re going to start off basically holding a… so this is a 10 pounder here so it’s a little more as you get stronger in your rotator cuff. If you’re a little bit weaker at first start off with a 5 pounder, but with a 10 pounder it gets a little bit heavier. So what Iyad’s going to do is bring his arm into a 90 degree angle and keep the shoulder at a 90 degree angle and you can see that the weight is going down straight through the forearm here right down. And so he’s going to do a rotation going outwards all the way and inwards all the way and he’s going to do a bunch of those. That’s it… Good! And this whole time you want to just keep that core tight, trying to see that elbow up… Nice! And you want to do that for 30 seconds. That looks good Iyad! Great! And then what you’re going to do is straighten out that arm all the way… so this is the second phase of it. And you want to do the exact same thing, and the weight is still going straight down the arm. Doing a full rotation inwards, that’s called “Internal Rotation”, and a full rotation outwards which is “External Rotation”. And do 30 seconds of that. Perfect! And then you want to do 3 sets of that. Ideally, you want to do it on both sides too, but the side that you’re rehabbing is what you’re going to focus on.
Begin with tall neutral spine posture. Then bring a resistance band around the back of your thorax and wrap it around both wrists and into both hands. Have your palms face up in the start position with the elbows at about 90 degrees and broaden the shoulder blades. Then punch your hand forward pointing your thumb towards the ceiling and return it to the start. Repeat this 10 times for 3 sets and do it for the other side too! This is a great exercise for shoulder impingement pain caused by weak and poor scapula muscle activation.