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 this exercise once daily.
Drop and Catch Ball in Supine (Shoulder 90-90)
1 Laying on your front, and holding onto a ball on your affected side.
2 Place your arm 90 degrees to the side and your elbow bent to a right angle.
3 Drop and catch the ball in the air repetitively.
4 Repeat for 30 seconds, rest for one minute, repeat 3-5 times.
Shoulder Exercises: Advanced Stage Unstable
Dynamic Plank Variation
1 Start on all in a full plank position.
2 Lower down one elbow to the floor, followed by the other.
3 And then one arm at a time, return to the starting plank position. Repeat for the recommended amount.
4 Repeat for 30 seconds, rest for one minute, repeat 3-5 times.
Shoulder Taps in Plank Position
1 Start in a plank position.
2 Then maintaining the start position, tap alternate shoulder with the opposite hand. Complete for the recommended amount of times.
3 Repeat for 30 seconds, rest for one minute, repeat 3-5 times.
Shoulder Exercises: Advanced Stage Unstable
‘Managing My Musculoskeletal Health’ information leaflet is available or will be given to you by your physiotherapist if you are unable to access our digital self-management resources.
If you can access online resources, our physiotherapists recommend you use the self-help section of our website for information and support with specific MSK conditions and injuries
Our free NHS Mid and South Essex getUBetter app for an easy, safe and effective way to help you self-manage your MSK condition or injury.
If you feel you still need physiotherapy input, please complete a self-referral to the Physiotherapy team.
If you have any questions please contact the Care Co-ordination Centre on: 0300 131 0111 provide.askus@nhs.net
Follow us on social media: /ProvidePhysiotherapy @ProvidePhysio @ProvidePhysiotherapy
