Shoulder Exercises: Early Stage Unstable
Patient Exercise Sheet
These exercises can be done within your pain limits however they should not increase your pain. Your pain should not be severe but a little discomfort when exercising is ok. If you experience severe pain which lasts more than 30 minutes after you stop, reduce the force or frequency with which you are performing them.
As a guide start with the number of prescribed repetitions and sets. You can increase or decrease based on your pain.
Complete these exercises 1-2 times daily.
Shoulder Taps in 4-Point Kneeling
1 Start kneeling on all fours.
2 Then maintaining the start position, tap alternate shoulder with the opposite hand.
3 Complete for 20-30 seconds. Rest for one minute and repeat again.
Wall Incline Press Up
1 Start by having both hands at shoulder height on a wall in front of you.
2 Bend both elbows, lowering your chest towards the wall.
3 Then straighten your elbows and return to the start position.
3 Repeat for 8-10 repetitions, rest for one minute, and repeat again.
