Shoulder Injury and Surgery Rehab | Weeks 11-12

PROGRAM STAGE PRE-REQUISITES 1) Completed all previous weeks and stages, including all volume or sets. 2) Have shoulder ROM into flexion (>120 degrees) and abduction to 90 degrees. 3) Able to hold and perform static rotator and scapula exercises with no pain in stage 3.

Program Instructions More changes here again for the next 2 weeks with the introduction of bands for rotator cuff strengthening. The scapula loading also increases slightly. Frozen shoulder people still need to keep up regular mobility work every session to help loosen the shoulder joint and enable better movement for the completion of the rehab exercises. These 2 weeks still have a LOT of exercises in and if you want a good outcome through this stage you need to stick to at least 4 times per week, if not every day. If you are starting to not have enough time to fit all exercises in one session, split the 3 sets up into different parts of the day and evening. Special Notes The end of this stage (week 12) marks the significant healing mark for most surgical clients. If you have had a tendon repair, by week 12 your healing into bone is going well and you will be able to use more band work and loading from week 13 onwards. Give yourself a pat on the back - it's been a tough 12 weeks but if you have stuck to the exercises and stayed safe with loading, you will be rewarded with great healing and strengthening down the track, giving you a successful result.

VIDEOS TO WATCH

Post-op Shoulder Weeks 11+12 | 12-Mar-2020

Workouts When You're Injured - Shoulder | 10-Feb-2020

Eccentric exercises for knees and shoulders | 02-Mar-2020

Isometric shoulder loading for pressing preparation | SR-09-1 | 17-Oct-2015