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Eccentric exercises for Shoulder 

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
Eccentric Shoulder Flexion with Pulley

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
Eccentric Shoulder Abduction Side Lying

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
Eccentric Shoulder Abduction Lift

Eccentric Shoulder Abduction Lift

Lift elbows up to shoulder height.

Avoid hiking shoulders.

Slowly lower elbows for 3-5 seconds.

 

Eccentric Shoulder External Rotation
Eccentric Shoulder External Rotation

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
Eccentric Shoulder External Rotation in Side Lying

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
Eccentric Shoulder Internal Rotation in Side Lying

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
Eccentric Scapular Retraction with Resistance Band

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.