OOPS REHABILITATION
SHOULDER - MODERATE

TAPING & MASSAGE

TAPING

If a stinging or sharp catching pain occurs while using the arm, continue taping.
Usually you can cease taping by 2 weeks after onset of taping. If you are unable to to use the arm without taping after two weeks it is advisable to see a physiotherapist or doctor.
KNEADING MASSAGE

Especially where there is a specific area of tenderness (maybe a tendon tear) 
Using the thumb of your other hand, gently massage in circles over the tender area for 30 seconds. This will help increase blood flow and reduce swelling. 
Repeat every 2 hours. 
SQUEEZING MASSAGE

For a vague area of tenderness, using the opposite hand, grab the shoulder muscle in a squeeze. 
Squeeze only as hard as not to increase pain, and hold 2 seconds. Repeat 30 x
Repeat every two hours. 

MOVEMENT & MUSCLE RETRAINING

Avoid increasing pain while doing these exercises movements. 
Supine Elevation

Ly on back, hold stick with 1kg weight in both hands. Raise stick above head, assisting painful shoulder with the other arm. Raise to discomfort. Lower. Repeat 20x.
Slide hand out one span on wand and repeat. Slide out another span again and repeat.
Do twice per day.
Continue this until you can take the weight overhead with straight arms to the surface your head is resting on. 
Abduction

Sit or stand, bend elbow to place hand on shoulder. Holding lightly, lift elbow sideways until increased pain or at right angle to the body. Lower. Repeat 10x. Do every 2 hours. 
Wall Crawl Lift Off

Stand facing wall. Slide or crawl hand up wall until hand is just above head, elbow bent.
Then lift arm back level to ear. Be sure to draw shoulder blade down. Hold 10 seconds.
Place hand back on wall for a rest Repeat 10x. Do 3x daily.
Hand Behind Back Stretch

Stand and slide hand behind and across waist until uncomfortable. Hold 5 seconds. Return arm to side. Repeat 10x. 3x daily.

STRENGTHENING

Stop the movement at the point pain increases during movements. Repeat exercise in the comfortable range. 
Bench Push-Ups

At a kitchen bench, rest hands on edge and elbows straight, step back until your shoulders are right angle to your body.
Keeping your body steady, lower yourself forward with the elbows bent out in line with hands. Stop when pain or not able to hold body or shoulders steady. Push back out.
Repeat 10x daily until you can allow your chest to reach bench and body and shoulders are steady. Then every three days add 4 additional repetitions until you are doing 30 repetitions daily. 
Lower Trapezius VI

Only if the position is comfortable. Lie face down, forehead on a rolled towel, hands above head and fingers touching. By drawing down & in with the shoulder blade, lift one arm straight up, until pain increases or level with back of ear. Hold 1 second. Repeat 10x. Do 3 sets per day.

When easy, hold each 5 seconds. 
Internal Rotation & Adduction Strengthening.

Place rubber band (red theraband or thin strip of bicycle tube) in a closed door or tie on post at hip level.

Stand holding band with bent elbow at waist. Pull the band across waist and up towards opposite shoulder. Hold 5 seconds

Repeat 10 times. Do 3 sets per day.

External Rotation & Abduction Strengthening.

Place rubber band (red theraband or thin strip of bicycle tube) in a closed door or tie on post at hip level.

Standing side to tie and holding band across body with bent elbow at waist. Lift the band outward and up until holding right angles to body and elbow.Hold 5 seconds.

Repeat 10 times.
Do 3 sets per day

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

OOPS Home

Acute Shoulder Recovery 

Shoulder Assessment