Shoulder Injury + Surgery Rehab | Weeks 10-13

PROGRAM STAGE PRE-REQUISITES

1) Completed all previous weeks and stages, including all volume or sets.
2) Have shoulder ROM into flexion (140 degrees) and abduction to 90 degrees.
3) Able to hold and perform eccentric and concentric band exercises with no pain in stage 3.

Program Instructions

This is the first of the stages that are 4 weeks long. The aim is to start doing as much of the exercises in each Set A and Set B as you can. If you suffer fatigue or any pain, you need to not push it but only do what you can, and try to progress to full amount of sets and volume as the weeks go on. By the end of this stage you should be able to complete all the exercises without problems. You will need to dedicate time in your day and week to complete the required number of exercises to make the gains.
In the mobility section you go further into range with flexion and external rotation. Do the mobility exercises once a day and at least 3-4 times per week.
In the Rehab section, the scapular stability starts adding load and more technical exercises are applied such as the abduction slide for scapulo-humeral rhythm control, and the side sprinter for external rotation control through range. The band work is all concentric. As you improve over the weeks you can tighten or shorten the band as required. Next stage you need to aim to go up a level in band strength (i.e from a red to a green)
For the Rehab exercises, aim to do these 3-4 times per week as well, and depending on your time availability you may split the Set A and Set B exercises into 2 different sessions in the day, or do both Set A and Set B one session. You may Split A and B up into once a day but you will need to be doing alternates then every day.
By now you will be used to doing things both sides. Some exercises will now start not saying both sides. Where it does not say both sides, do the weaker / injured side for the full sets and ONE LESS set for the non-injured side.
**You can start breaststroke swimming in the pool this week - start with doing a few laps at first and then build up. Aim for 2 x a week in the pool, but don't yet go into the ocean. Make sure you are cleared for breaststroke swimming from your surgeon if you are a surgery client**


Special Notes
This is the stage that we introduce push ups for the first time. This is the beginning of push ups and the journey back to pressing work (finally!) so be careful with depth, and start 1/2 range to begin with and build up. Continue to not go into pain > 3-4/10. Post-exercise fatigue pain should never last more than 2 hours. If by the end of this stage you are not improving you need to see your Physio at the check in stage at the beginning of stage 5, if not before to help you through.


WEEK SPECIFIC VIDEOS

MOBILITY EXERCISES

1
x / day
4
x / week

REHAB EXERCISES | Set A

1
x / day
3
x / week

REHAB EXERCISES | Set B

1
x / day
3
x / week