New shoulder pain exercises

These exercises are designed to be gentle. It's normal to feel some discomfort when starting, especially if your shoulder has not been moving for some time.

A little discomfort during or after is okay - as long as it gradually improves and doesn't persist or worsen.

Severe pain in theses exercises should be avoided, and stay within your comfort zone and avoid pushing through sharp or intense pain.

Stop or adjust if you have a significant flare-up or unusual symptoms.

If things worsen, please seek medical advice.

Explanation: Sets and reps

Reps (repetitions): This means how many times you repeat a movement/ instruction in a row.

Example: if you bend and straighten your knee 10 times in a row that's 10 reps sets: this means a group of reps done together
before you take a break.

Example: if you do 10 reps then rest, and then do another 10 reps - you have done two sets.

Frequency is how often you repeat this process in a day.

Shoulder blade setting


	Sets: 3 Reps: 5 Freq: every day Hold: 5 Clasp your hands in front of you Squeeze your shoulder blades back towards your spine. Don't depress them down Hold for the recommended time

Shoulder pendulum


	Sets: 1 Reps: 20 Freq: three times a day Stand and bend at the waist, holding a table with the unaffected arm, leaving the affected arm hanging Initiate the movement with the body and slowly rotate your arm in a circular motion, progressively getting bigger, as comfort allows Repeat in the other direction.

Static shoulder push: forwards


	Sets: 1 Reps: 5 Freq: Do this exercise every OTHER day-ON THE EXERCISE DAY: repeat 3/4 times either all at once with short breaks inbetween, or spread throughout the day- this will depend on your symptom tolerance Hold: 5 seconds -build up hold time as able to 10 seconds Add this exercise as symptoms allow Stand facing a wall with your elbow bent at a 90-degree angle and tucked close to your side. Press your fist gently into the wall, keeping your body and head still. Focus on pushing from your shoulder without leaning your body weight forward. If 100% effort is the maximum you can apply, aim to push with only 10-20% of that effort-just a gentle pressure It is normal and expected to get some awareness of pain in this exercises, but this should be low level.

Static shoulder push: to the side


	Sets: 1 Reps: 5 Freq: Do this exercise every OTHER day-ON THE EXERCISE DAY: repeat 3/4 times either all at once with short breaks inbetween, or spread throughout the day- this will depend on your symptom toleranc Hold: 5 seconds- build up hold time as able to 10 seconds Add this exercise as symptoms allow Tuck your elbow close to your side and bend it at a 90-degree angle Use your other hand to hold the outside of your wrist Try to rotate your hand outward, away from your body, while your other hand gently resists any actual movement If 100% effort is your maximum, aim to apply just 10-20% effort-a gentle resistance It is normal and expected to get some awareness of pain in this exercise, but this should be low level

Assisted shoulder flexion


	Sets: 3 Reps: 10 Freq: 3/4 times a day Add this exercise if symptoms allow Lie on your back on a bed or couch, facing the ceiling. Use your pain-free hand to gently support the wrist of your affected arm. Slowly lift your arm upward toward the ceiling, then gently continue overhead-only as far as comfortable, stopping before you feel any pain.