Rehab A

A1: Scapular Circles

3 x 60s of work

Start with depression and protraction and slowly try to get into more and more elevation and retraction. Don’t push into any pain, but do not shy away from trying to slowly expand the movement.

A2: Thoracic CARs

3 x 60s of work

Level 1: Flexion and extension

Level 2: Flex, side-bend, extension, side-bend, flexion

Level 3: Add in some twisting now too!

Don’t worry about being too strict here - just get the upper back moving as much as possible.

B1: Straight arm GH rotation lifts - outside>inside

3 x 60s of work

Start with hands by your sides. Create as much internal and external rotation from the shoulder. Slowly raise the hands out to the side - abduction. If needed bring the hands closer in front of you. Go as high as possible without pain.

C2: Isometric hold in IR and Abduction

1-2 x 10-20s

Using the strong arm, create isometric tension in abduction. Go both ways.

Try to slowly ramp up tension, not pushing to significant pain.