OOPS REHABILITATION
SHOULDER - STRONG

MASSAGE / TAPE / STRETCH

You can perform these exercises slowly with mild to moderate discomfort. Avoid fast movements.
FRICTION MASSAGE

Over scars and adhesions, with the opposite hand, using the index finger, supported by thumb and middle finger, rub deeply across the length of the scar 10x, then move to the next past of the scar along.
You can also use this for injuries that are more than 4 weeks since, and still tender. 
Go back to Moderate Massage for other techniques. 
TAPE

For return to function or work that causes pain, such as lifting or repetitive or sustained activities.see Taping Page for instructions 
HBB STRETCH

Stand and slide hand behind and up back towards opposite shoulder blade until uncomfortable. Return arm to side. Repeat 10-20x
ELEVATION SUPINE.

Ly on back, hold stick with 1kg weight in both hands. Raise stick straight above face and then take overhead to discomfort. Lower. Repeat 10x.
Slide hand out one span on wand and repeat.
Slide out another span again and repeat.
Do daily.

Continue until you can take weight overhead to the surface your head is resting with comfort. 

Then progress to Elevation Overpressure (as next)
ELEVATION OVERPRESSURE

Commence only when Elevation Supine, as previous, is easy.

Slide hand up wall until shoulder feels tight. Lean body weight into shoulder, pressing armpit towards wall to discomfort. Hold 3 seconds.

Relax arm down.
Repeat 20x

STRENGTHENING

Hold the movement at the point you feel the movement becomes 'wobbly' / unstable. 
BENCH PUSHUPS

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. 

Then progress to the next bench pushup exercise here. 
BENCH PUSH UP PROGRESSIONS

All exercises must be done with moderate effort and the body must be steady throughout.
 
Find a stable lower height to work from e.g half kitchen bench height.

Reduce to 10 steady repetitions per set.
Every week add 4 repetitions until you are up to 30 repetitions per set.


Further Progression
Optional for people over 50 years. Then commence pushups from floor and start with 10 pushups and again increase by 4 repetitions per week until up to 30 pushups. 
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
Lower Trapezius VI

Ly on front with hands straight out beside head. Pulling shoulder blade down and in, lift arm and hand straight up.
Hold 5 seconds. Lower.
Repeat alternately right and left, 10x.

When easy. Hold each lift 10 seconds

AFTER PERFORMING THESE EXERCISES FOR ONE MONTH, IF YOU CONTINUE HAVING PAIN OR STIFFNESS, YOU ARE ADVISED TO SEEK ADVICE FROM A PHYSIOTHERAPIST OR A DOCTOR.

ONCE YOU CAN PERFORM THE STRONG EXERCISES YOU CAN BEGIN RE-TRAINING OR RETURNING TO WORK PROGRAM. 

OOPS Home

Shoulder Assessment 

Return to Work