3B
UNSTABLE 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.
WEEK 4+
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.
Wall 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 repetitions (3-5 sets) twice daily
2
Side planks high and low
Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop. Progress to balancing on your hand instead of your elbow/forearm as able.
Hold for 30 seconds (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
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PFS-3369-2017-02
3B UNSTABLE AND PAINFUL SHOULDER // Stage 2 WEEK 4+
3
Mountain climbers In a press-up position, supporting your weight on your hands and toes, with your arms straight beneath your shoulders and your legs extended. Keeping your core braced and your shoulders, hips and feet in a straight line throughout, bring one knee towards your chest and the return it to the starting position, alternating legs.
Repeat 20-30 times (3-5 sets) twice daily WEEK 6+
4
Walk outs
Reach down towards your feet with both hands until your hands become in contact with the floor (Bend your knees if you need to). Slowly walk your arms out until you are in the top of a full press-up position. Reverse the movement you have just completed until you reach the start position again.
Repeat 12-15 times (3-5 sets) twice daily
5
Crab crawls
Sit on the floor with your feet hipdistance apart in front of you and your arms behind your back. Lift your hips off the floor and tighten your stomach muscles. Start “walking” forward by moving your left hand followed by your right foot; and then your right hand.
Complete for a set time, distance or number of steps
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