3B
UNSTABLE AND PAINFUL SHOULDER
Stage 2 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.
WEEK 4+
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.
Wall push-ups Place your hands against the wall, shoulder width apart at the height of your chest. Slowly lower your chest between your hands, bending your elbows at approximately 45 degree angles. Push through the heel of your hand and extend your elbows to return to the starting position. Body position should stay flat throughout.
20 repetitions (3-5 sets) twice daily
2
Side planks high and low
Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop. Progress to balancing on your hand instead of your elbow/forearm as able.
Hold for 30 seconds (3-5 sets) twice daily 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
www.providephysio.org.uk
PFS-3369-2017-02