3C
UNSTABLE AND PAINFUL SHOULDER
Stage 3 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 6+
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.
Bunny hops Start in a quadruped position with your hands directly underneath your shoulders and on the balls of your feet. With the hands on the floor, jump with the feet held tightly and the knees bent. Alternate the weight and balance between legs and arm.
20 repetitions (3-5 sets) twice daily
2
Spider man press-up
Starting in a full push-up position, slowly lower into the bottom position of a push up by bending your elbows and lowering your chest towards the mat, while doing this, pull the right knee toward the outside of your right elbow and hold for one count, then press up to the start position returning your foot to mat. Repeat on other side.
20 repetitions (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
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PFS-3370-2017-02