Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below. Pain should not exceed 4/10 whilst completing this exercise programme.
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.
Phase 1 (up to 6 weeks) – goal is to maintain anterior-inferior stability and ensure a safe progressive range of movement. Early isometric exercises are introduced. Pain should not exceed 3/10 on your self-perceived pain scale whilst completing this exercise programme.
Phase 3 (12-16 weeks) – in this phase expect the exercises to be more challenging and involving weights and functional movement patterns specific to your long-term return to sport/work. There is some debate as to what timescale a patient can return to sport, with shoulder surgeons tending to favour a longer timescale of 6-8 months post-injury, rather than shoulder physiotherapists 3-4 months (4). This should not exceed 4/10 on your perceived pain scale.