1A
WEAK AND PAINFUL SHOULDER
Stage 1 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.
Isometric Shoulder Abduction Short and Long Lever Standing facing sideways, gently push
against the wall as though you are trying to lift your arm up in the air. Elbow can either be bent or straight.
Push for 30 seconds (4-5 repetitions) 2-3 x a day.
2
Isometric Shoulder External Rotation
With your arm bent to 90 degrees and your elbow tucked into your side.
Resist the back aspect of your hand with the other.
Resist for 30 seconds. (4-5 repetitions) 2-3 x a day
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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PFS-3372-2017-02
1A WEAK AND PAINFUL SHOULDER // Stage 1
3
Wall Crawls Place your hand on a wall in front of you.
Then slowly walk your hand up the wall to as high as you can comfortably go.
Repeat 20-30 times. 3-5 sets. 2-3 x a day
4
Elbow Supported External rotation Elbow rest on your knee at 90 degrees.
Slowly lower the load down towards the floor with your elbow in contact with your knee rotating at the shoulder.
3 sets 20 repetitions 2 x a day
Lying on your side with your elbow
tucked into your waist at 90 degrees. Slowly lower the load down towards the floor keeping your elbow tucked in and rotating at the shoulder.
3 sets 20 repetitions 2 x a day Sitting next to a table with your arm
resting on a comfortable surface, arm and elbow at 90 degrees (as able). Slowly lower the load downwards maintaining 90 degrees at the elbow and rotating at the shoulder.
3 sets 20 repetitions 2 x a day
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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1A WEAK AND PAINFUL SHOULDER // Stage 1
5
Table slides With your hand on a plastic bag and
table to the side of you, reach out to the side of you trying to lower your armpit towards the table.
3 sets 20 repetitions 2 x a day
With your hand on a plastic bag and
table in front of you, reach out in front of you trying to lower your armpit towards the table.
3 sets 20 repetitions 2 x a day
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