Welcome to Your Shoulder Pain Relief Program

Thank you for choosing this program to help manage and alleviate your shoulder pain. This daily routine is designed to strengthen and stabilize the muscles supporting your shoulder, improve flexibility, and reduce discomfort.

What to Expect:

• You will perform five  exercises each day, carefully selected to target the key muscle groups involved in supporting your shoulder.
• Consistency is key. By dedicating just a few minutes daily, you'll gradually build strength, improve posture, and experience relief from pain.
• Each exercise is demonstrated in the videos linked below. Please watch these videos before starting the program to ensure you're performing the exercises with the correct form.

How to Get Started:

1. Find a comfortable, quiet space where you can perform the exercises without interruption.
2. Watch the demonstration videos linked below to familiarize yourself with each movement.
3. Perform each exercise as shown, focusing on slow, controlled movements.

Remember:

This program is designed to support your recovery and strengthen your shoulder. However, if you experience increased pain or discomfort, please consult with a healthcare professional before continuing.

Let's get started on your path to stronger, healthier shoulders!

Sensory: Make sure you try out each of the different modalities; cold, heat, soft, sharp, vibration to figure out which you will respond best to. Use your chosen modality for 30 seconds exploring the sensation around your shoulder and spending extra time on the most tender spots. 30 seconds, 3 times per day.

Scapular Circles: 5 circles in each direction, 3 times per day.

Shoulder Circles: 5 circles clockwise and counterclockwise, 3 times per day. Explore bringing your arm into flexion (front), abduction (side) and extension (back) and doing your circles in that position.

Axillary Nerve Glide: 15 flosses, 3 times per day.

Pencil Push-Up: 10 reps, 3 times per day.

Rotator Cuff Isometrics: 6 reps of 6 seconds holds pushing into internal rotation and external rotation, 3 times per day.