Eccentric exercises for Shoulder are exercises that lengthen the muscles around the Shoulder joint under tension creating an adaptation that improves performance
Eccentric Shoulder Flexion with Pulley
With hands lightly holding pulley, raise affected arm with other arm (or push outward during lift).
Avoid hiking shoulder.
Then slowly lower affected arm for 3-5 seconds.
Eccentric Shoulder Abduction Side-Lying
Lie on side, affected arm on top.
Lift arm overhead.
Slowly lower for 3-5 seconds.
Eccentric Shoulder Abduction Lift
Lift elbows up to shoulder height.
Avoid hiking shoulders.
Slowly lower elbows for 3-5 seconds.
Eccentric Shoulder External Rotation
Sit, affected arm supported on table, elbow at 90°, forearm forward.
Quickly lift forearm of affected arm.
Slowly lower arm for 3-5 seconds to table.
Eccentric Shoulder External Rotation in Side-Lying
Lie on side, affected arm on top, elbow bent to 90°, towel under elbow.
Use other arm to lift forearm of affected arm.
Slowly lower affected arm for 3-5 seconds.
Eccentric Shoulder Internal Rotation in Side-Lying
Lie on affected side, shoulder forward, elbow bent to 90°, forearm out from body.
Use other hand to lift forearm of affected arm. Lower hand slowly for 3-5 seconds.
Eccentric Scapular Retraction with Resistance Band
Hold end of band in each hand.
Pull back until elbows are even with trunk.
Keep elbows out from sides at 45°, thumbs up.
Slowly release for 3-5 seconds.