3D
UNSTABLE 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.
WEEK 12+
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 Slam
Start with a ball above your head. Slam the ball down with as much force as possible in front of you. (Be careful for balls that bounce back up)
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-3371-2017-02
3D UNSTABLE AND PAINFUL SHOULDER // Stage 4 WEEK 12+
2
Plyometric push-up
Start in a push-up position. Lower down into the bottom position and explosively press-up so your hands leave the floor and then land softly back into the starting position. (Clap in top position as able)
20-30 repetitions (3-5 sets) twice daily
3
Rotational throw Starting sideways on to a wall with a ball in your hands, rotate through your mid-section and throw the ball against the wall with power. ( like a rugby pass). Complete one way and then turn around and do the other side.
20-30 repetitions (3-5 sets) twice daily
4
Power drop press
Lying on your back with your arms in front of you and a partner standing over you with a ball, receive the ball by your partner dropping the ball. Lower the ball to your chest and explosively throw it back up for your partner to catch.
20-30 repetitions (3-5 sets) twice daily P H Y S I O T H E R A P Y
CONTINUED ON NEXT SHEET
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
>>>
3D UNSTABLE AND PAINFUL SHOULDER // Stage 4 WEEK 12+
5
Koji Press
Set up a barbell with resistance bands and a light load on either end, make sure the bands are even length and equidistant apart. Pick up the barbell and slowly press it above your head by extending your elbows. Pause at the top for a few seconds and slowly return to the start position.
20 repetitions (3-5 sets) twice daily
6
Bottom-up Kettlebell step ups and carries
Pick up a kettle bell and hold it upside down with the bell part facing the ceiling. With your elbow tucked in close to your body, slowly extend your elbow and raise the kettle bell above your head. Pause at the top for a few seconds and then slowly lower the kettle bell down to the start position. Progress to walking with the kettle bell in the same position you’re your arm extended above your head.
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