OOPS REHABILITATION
SHOULDER - GENTLE

REST & MASSAGE

REST

Generally find the most comfortable position. The following might help, although a trial of different height support may be necessary.
Ly on opposite shoulder and rest arm on a pillow.
Ly on back and place arm on a pillow which supports up to the shoulder.
Use a pillow support when in sitting. 
SLING

In standing, wear a sling until it is at least moderately comfortable without. After 2 days, leave the collar off until pain begins to return or increases. Each further day leave the collar off for longer periods providing pain is not severe, until you no longer need it. If you cannot follow this guidance due to ongoing pain, see a doctor. 
TAPE

Tape to reduce the tension on the shoulder especially when trying to lift the arm is immediately painful, This may indicate an injured tendon.
Go to the taping page and follow the instructions for the shoulder. 
STROKING MASSAGE

With the shoulder in a comfortable position, in sitting or lying (as in REST), use the flat of the opposite hand to stroke firmly but comfortably from below the shoulder to the neck.
Stroke along three lines: front, side and back of shoulder 20x each. Repeat every couple of hours. 

MOVEMENT & MUSCLE TRAINING

Avoid painful movements. Follow exercise instructions carefully so as not to exacerbate pain. Reduce the amount of activity so that pain is not induced. 
SUPINE FLEXION
Ly on back, hold both hands together. Raise hands above head, assisting painful shoulder with the other arm. Raise to discomfort only. Lower. Repeat 20x. Repeat every 2 hours.
PENDULAR ROTATION
Stand and bend forward, only if pain is mild, let injured arm hang, and balance through opposite hand. Turn the hanging arm inward and outward until discomfort. 10-20x. Repeat every two hours.
HAND BEHIND BACK
Without bending forward, take your hand to behind your low back until discomfort. You may only be able to turn your arm a little before pain. Do not apply effort and worsen the pain. Repeat 10x, 3 times daily.
Shoulder Blade (Low Trapezius) Control Training and Strengthening. The exercises below are to be done progressively. As each exercise set become easy to perform, go on to the next exercise.  
LOW TRAPEZIUS I- III
I. Sitting in chair with arm resting by side. Pull shoulder blade down and in. Hold 5 seconds. Rest. Repeat 10x every 2 hours

II. When I is easy. Hold for 10 seconds. Repeat 10x every 2 hours.

III When II is easy, hold for 20 seconds. Repeat 10 x every 2 hours.

LOW TRAPEZIUS IV
When Low Traps III is easy, rest arm on a table, away from body at 45 degrees.

Draw should blade down and in. Hold for 20 seconds. Repeat 10x every 2 hours.
LOW TRAPEZIUS V PENDULAR.
When Low Traps IV is easy.

Stand and bend forward, only if pain is mild, let injured arm hang, and balance through opposite hand.
Lift hanging arm forward by drawing shoulder blade down, until increased discomfort. Hold 2 seconds. Lower. Repeat 10x, 3 sets daily.

When easy, hold 5 seconds. Lower arm. Repeat 10x, 3 x daily.

When you can lift the arm next to your ear, and with ease, hold lifts 10 seconds.

EVERY 2 OR 3 DAYS RETURN TO NECK ASSESSMENT TO CHECK ON YOUR IMPROVEMENT, AS BY THE LINK BELOW, AND, AS FUNCTION IMPROVES, FOLLOW THE GUIDE TO ADVANCE YOUR REHABILITATION.

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Acute Shoulder Recovery 

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