Eccentric Exercises for Shoulder Pain Relief
If you’re dealing with shoulder impingement, rotator cuff issues, or nagging pain between your shoulder blades, one of the most powerful tools for recovery is often overlooked: eccentric exercises.
In this post, I’ll break down what eccentric movements are, how they help, and why they should absolutely be part of your routine — especially if you’re in pain and want to avoid surgery.
💡 What Are Eccentric Exercises?
Eccentric exercises focus on the lengthening phase of a movement — for example, slowly lowering your arm after a lift. It’s the opposite of the “pushing” or “lifting” phase most people focus on.
When done correctly, eccentric movements:
- Reduce stress on joints
- Promote tendon healing
- Build postural strength
- Improve scapular control
🧠 Why They Matter for Shoulder Pain
Here’s why eccentric work is essential if you’re experiencing:
- Shoulder impingement
- Rotator cuff tendinopathy
- Weakness or poor control during arm movements
- Pain between your shoulder blades
👉 Eccentric exercises gently load the tendon and muscle while retraining the nervous system to stabilise the shoulder blade — something that traditional pressing or overhead work can’t do when you’re in pain.
🎥 Watch the Video
👉 Watch the full video on YouTube to see exactly how to do these exercises properly.
🔄 Sample Eccentric Shoulder Rehab Movements
Try these 3 simple exercises at home:
1. Eccentric External Rotations
Use a resistance band. Rotate the arm out with help, then slowly return to start using the injured side.
✅ 2 sets of 10 reps
2. Eccentric Lateral Raise (Assisted)
Lift the dumbbell with both hands, then slowly lower with the affected side.
✅ 2–3 sets of 8 reps
3. Eccentric Face Pulls (Band or Cable)
Pull to face height, squeeze shoulder blades, then slowly release under control.
✅ 3 sets of 12
📍Based in Bristol? I Can Help.
I’m not just a coach—I’ve rehabbed my own shoulder injury using this method. I work with real people in Bristol recovering from:
- Overuse injuries
- Manual labour strain
- Desk posture pain
- Long-standing rotator cuff issues
If you want to get out of pain and back to doing what you love — without surgery — I’ve built a complete, no-nonsense program that gets results.
🛠️ My Full Rehab Program for Upper Back & Shoulder Pain
✅ Video instructions
✅ Postural fixes
✅ WhatsApp coaching available
✅ No surgery, no injections, no fluff
👉 Grab it here – Non-Surgical Treatments for Upper Back Pain
📣 Final Thoughts
Eccentric exercises are simple but powerful. If you’ve been stuck with pain or told to “just rest” — this is the kind of movement that restores control, strength, and stability without aggravating your injury.
Try them today — and if you’re not sure where to start, reach out.
