Shoulder Injury + Surgery Rehab | Weeks 04-06

PROGRAM STAGE PRE-REQUISITES

1) Complete the first 3 weeks and be at least 4 week post-operative / trauma.
2) Able to complete all the volume of exercises with reps and sets as prescribed.
3) Checked in with your Physio in Stage one and have the confirmation to continue into this stage.
4) Able to hold all static exercises at 10secs with no residual pain, as well as complete the mobility exercises at least up to the minimum limits of 0 external rotation, 60 deg abduction and 60 degrees flexion.

Program Instructions

You can now discontinue the sling during the day, but try to wear sling outside of home (school, work, shopping, etc.) and / or maintain shoulder support by putting your hand in pocket or belt loop. The exercises this week advance slightly to start you passively abducting (arm away from body) up to 90° as able. Your new limit for external rotation (rotation outwards) is 20 degrees. DO NOT go beyond that unless your surgeon allows.
Keep working on the scapular stabilisation exercises to improve your shoulder blade control, posture and base of support for the shoulder joint, in preparation for increasing scapular, weight-bearing. There are a few more exercises to help your mobility like the doorway stretch and the pulley/band flexion exercise. You need to continue static (isometric) work still at this stage while you heal, as active rotator cuff and shoulder strengthening and loading work will commence in the next stage. Therefore it's important that you build up the tone and activity in the shoulder in preparation. The exercises in this stage also help correct 'bad patterning' of the shoulder that has developed after all the pain, surgery and lack of use that has switched off the postural muscles and motor control mechanisms.
Aim to complete the exercises 1-2 sessions per day, EVERY day if possible over the next 3 weeks.


Special Notes
If your surgeon requires you to wear the sling all day then following their protocol. Avoid going into pain that is above 3-4/10 level. a slight bit of pain and the end of range or a little muscle fatigue is ok, but nothing more and nothing that lasts for more than 2 hours after your rehab session.


WEEK SPECIFIC VIDEOS

MOBILITY EXERCISES

1
x / day
7
x / week

REHAB EXERCISES | Set A

2
x / day
7
x / week

REHAB EXERCISES | Set B

2
x / day
7
x / week