Unstable and painful shoulder – Stage 1

3A

UNSTABLE AND PAINFUL SHOULDER

Stage 1 S H O U L D E R

P A T H W A Y

T R E A T M E N T

During the completion of these exercises you may experience some discomfort which is normal and does not mean you are doing any further harm. If 0/10 was no pain and 10/10 is the worst pain imaginable, we suggest that you work to a level no greater than 4-5/10 during the exercise.

DAY 1+

1

G U I D E L I N E S

The following day or two it is normal to experience some delayed pain or muscle soreness. Providing this does not continue to worsen, it is ok to carry on completing the exercises.

As a guide, start with the prescribed repetitions and sets. It is ok to reduce the number of reps and sets based on your level of pain.

Swiss ball slides Sitting on a chair with a Swiss ball by your side, place your hand on top of the ball and reach out in different directions while keeping your hand in contact and pressed down on the ball.

Repeat 20-30 times (3-4 sets) 2-3 x a day

2

Table slides Sitting on a chair with a table by your side, place your hand on top of a plastic bag and reach out in front of you while keeping your hand in contact and pressed down on the table.

Repeat 20-30 times (3-4 sets) 2-3 x a day

CONTINUED ON NEXT SHEET

P H Y S I O T H E R A P Y

S H O U L D E R

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E X E R C I S E S

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PFS-3368-2017-02

3A UNSTABLE AND PAINFUL SHOULDER // Stage 1 DAY 1+

3

Static compressive holds Standing with your arms pressed against the wall +/- the Swiss ball.

Apply pressure into the wall with your arms at approximately shoulder height.

Apply pressure for 20-30 seconds (5-6 sets) 2-3 x a day

WEEK 1+

4

Bird Dog Progressions

On all fours, try reaching out your arm

out in front. Progress by straightening out your back leg and if able, do both simultaneously. Try alternating between sides while keeping your arm, body and leg all in line.

Repeat 20-30 times (3-4 sets) 2-3 x a day.

WEEK 2+

5

Shoulder taps In a press-up position with your shoulders directly over the top of your hands, one arm at a time, lift up and tap the opposite shoulder while maintaining your balance. You can make the exercise easier by doing it on your knees.

Repeat 20-30 times (3-4 sets) 2-3 x a day CONTINUED ON NEXT SHEET

P H Y S I O T H E R A P Y

S H O U L D E R

Visit our website for more information and advice:

E X E R C I S E S

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3A UNSTABLE AND PAINFUL SHOULDER // Stage 1 WEEK 2+

6

Pull through

In a press-up position with your shoulders directly over the top of your hands, one arm at a time, reach under your balancing arm and pull the ball across to just past your body. Alternate arms and try to maintain your starting press-up position.

Repeat 20-30 times (3-4 sets) 2-3 x a day WEEK 3+

7

Dynamic plank

In a plank position with your shoulders directly over the top of your elbows, one arm at a time, try to bring yourself up to the top of a push-up position. Reverse the movement to your start position and repeat starting with the opposite arm.

Repeat 20-30 times (3-4 sets) 2-3 x a day

P H Y S I O T H E R A P Y

S H O U L D E R

Visit our website for more information and advice:

E X E R C I S E S

www.providephysio.org.uk