Weak and painful shoulder – Stage 4

1D

WEAK AND PAINFUL SHOULDER

Stage 4 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.

Power Pass

Starting with the ball at chest height. Explosively throw the ball against the wall and catch it back at chest height.

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

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E X E R C I S E S

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PFS-3375-2017-02

1D WEAK AND PAINFUL SHOULDER // Stage 4

2

Prone ball drop and catch Lying on your front from a raised surface with your arm out at 90 degrees and your elbow bent, tennis ball in hand. Drop the tennis ball towards the floor and attempt to catch it before it lands.

Focus on maintaining the upper arm position and trying to catch by lowering your forearm.

20-30 repetitions (3-5 sets) twice daily.

3

Reactive throw and catch Standing in front of mini trampoline

with your arm and elbow positioned to 90 degrees. Throw the ball with force at the trampoline and aim to catch in the starting 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

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1D WEAK AND PAINFUL SHOULDER // Stage 4

4

Unloaded arm swings

Starting with your arms by your side and your knees bent. Quickly raise your arms above your head while straightening your knees as if about to jump.

20-30 repetitions (3-5 sets) twice daily.

5

Kettlebell swings

Feet shoulder width apart with your knees slightly bent. Pick up a kettle bell and swing it from between your legs to approximately eye level. The focus should be on keeping the kettle bell close between your legs and driving through with your hips.

20-30 repetitions (3-5 sets) twice daily.

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