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
Visit our website for more information and advice:
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E X E R C I S E S
www.providephysio.org.uk
PFS-3370-2017-02
3C WEEK 8+
3
UNSTABLE AND PAINFUL SHOULDER // Stage 3
Scorpion kicks Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. Straighten your elbows and knees until you are in a pike position and then slowly straighten out your back leg so that your leg is in line with your back. Return to the pike position and then alternate legs.
20 repetitions (3-5 sets) twice daily
4
Kick through
Starting in a push-up position, bring your leg underneath your body and kick it through. While doing this lift the opposite arm up and turn the chest to the direction your leg is pointing. Return to the start position and repeat on the opposite side.
20 repetitions (3-5 sets) twice daily
5
Swiss ball Pike
Starting in a push-up position with your shoulders directly over your hands and your shins or feet resting on a Swiss ball, slowly draw your feet towards your chest raising your hips upwards into a ‘Pike’ position. Under control, return to your start position while bracing your trunk and trying to maintain a flat back.
10-20 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
Visit our website for more information and advice:
E X E R C I S E S
www.providephysio.org.uk
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3C WEEK 10+
6
UNSTABLE AND PAINFUL SHOULDER // Stage 3
Overhead hold/press
Starting in a push-up position with your feet close to the wall, slowly lift your leg and start to walk your feet up the wall. Once both feet are off the floor, move with your arms until your chest is against the wall and you are in a handstand position. As many repetitions as able safely *Consult your physiotherapist before trying this exercise
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