SHOULDER INJURIES
Taking Care of You
Answer these questions before moving forward:
On a scale of 1 to 10, how would you rate your current pain level during daily activities and exercise?
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If 1-3 scroll to the third video.
If 4-6 scroll to the second video.
if 7-8 scroll to the first video.
If 9 or more you need rest.
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How long ago did you get injured?
If it was just days ago start with the first video.
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If it was a week to 3 weeks ago start with the first video and work your way up to the third video.
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If it was more than 4 weeks ago start in the second video and work your way up to the third video.
Stage of Recovery: Early
Excersise:
Wall Slide(4 sets of 12)
RT: 20 seconds
Internal Rotation(3 sets of 15)
RT: 30 seconds after working each arm
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Shoulder Stretch(3 sets of 15 seconds)
RT: 10 seconds after working each arm
Stage of Recovery: Mid
Excersies:
Wall shoulder press(3 sets of 12)
RT: 15 seconds
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Wall Push ups(3 sets of 12)
RT: 20 seconds
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External Rotation(3 sets of 10 in each arm)
RT: 30 seconds after working each arm
Stage of Recovery: Late
Knee Push ups(3 sets of 12)
RT: 25 seconds
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Lateral Raises(3 sets of 18)
RT: 30 seconds
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Dumbell Bent Row(3 sets of 12 in each arm)
RT: 30 seconds after working each arm