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.
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.
The goal of the advanced rehabilitation plan is to continue to build further strength in the muscles around the neck, shoulders and mid-back, and develop further control of movement and overhead activity. These exercises, as they are more demanding, should be performed 3-4 times per week, to enable regular rest days. This should not exceed any more than 4/10 on your perceived pain scale.