1B
WEAK 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.
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.
Lateral raise in side lying Lying on your side lift a load from
the from the side of your hip above your head and then return it slowly to your side.
20-30 repetitions (3-5 sets) twice daily.
2
Standing Shoulder abduction Standing with a load in either hand,
raise your arms out to the side and above your head. Return the weight slowly to the start position.
20-30 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
PFS-3373-2017-02
1B WEAK AND PAINFUL SHOULDER // Stage 2
2
Standing Shoulder abduction [continued...] Position the band under your foot.
With your hand raise your arm to shoulder height. Return your arm back to your side with control.
20-30 repetitions (3-5 sets) twice daily.
3
Standing forward flexion Position the band under your foot.
With your hand raise your arm in front to shoulder height. Return your arm back to your side with control.
20-30 repetitions (3-5 sets) twice daily.
4
Unsupported external rotation Tie your band to a stable surface
approximately the same height as your elbow. With your elbow tucked into your waist and bent to 90 degrees, pull the band away from you in a door ‘hinge’ like movement, keeping your elbow tucked into your waist and then return to start position slowly.
20-30 repetitions (3-5 sets) twice daily Tie your band to a stable surface
approximately the same height as your shoulder. Facing the band with your arm raised to 90 degrees, elbow bent and palm facing the floor, pull the band backwards until your palm is facing where the band is attached. Slowly return the band to start position while maintain the arm position.
20-30 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
>>>
1B WEAK AND PAINFUL SHOULDER // Stage 2
5
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.
20-30 repetitions (3-5 sets) twice daily
To progress try this technique from
a slightly lower surface. e.g. kitchen counter. If too easy, keep lowering until full push-up position on the ground is achieved.
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