We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
This initial programme focuses on early, gentle mobilisation of the shoulder and neck. The aim is to promote normal movement of the shoulder and begin some low-level isometric (static) muscle contractions. This should not exceed any more than 4/10 on your perceived pain scale.
Once your pain has settled to more manageable levels, you can progress to more challenging exercises that aim to strengthen the muscles around your shoulders, upper-mid back and neck. These may be performed once daily, or every other day, like you would if you were going to a gym or health club. This should not exceed any more than 4/10 on your perceived pain scale.