Shoulder Survival Kit
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Upgrade to unlock the full clinical detail — exact criteria, the complete exercise prescription, and demo clips.
- Exact pass criteria (days · pain · checks) per stage
- Complete exercise prescription, every stage and group
- Demo clips for every exercise
- Patient tracking console + ongoing CPD updates
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Stages, criteria & prescription
30-day program · adjust per patient in the console.
S1 · 5 exercises
Stage 1 — Calm the shoulder, reduce inflammation
Advice this stage
- Avoid raising the arm to its maximum in the first week unless necessary
- Avoid wall-climbing exercises
- For the first 3 days, if letting the arm hang hurts, ice every evening, then switch to a warm compress for 10 minutes
- On days you use it heavily and the shoulder aches, ice it first for about 5 minutes
- Don't keep testing by reaching to see whether it still hurts
Exercises + demo clips
Lie on your back and circle the sore shoulder 10 times each way. Start small until it feels easy and pain-free, then gradually widen the circles. If it hurts, use your other hand to assist.
Slowly shrug your shoulders up and down, sitting or lying down. Only go as far as is pain-free.
Lying down, use your good hand to support and gently guide the stiff arm through its pain-free range. Never force or jerk it.
Gently massage the tight muscles around the shoulder, upper arm and neck. Massage the muscle only — never crank or force the joint.
Face a table, rest your hand on it and slowly slide it forward, lowering your upper body so the arm reaches a little higher. Stay within a comfortable range.
S2 · 4 exercises
Stage 2 — Stretch the shoulder and scapula muscles
Advice this stage
- Keep using it sensibly; don't force movements that cause sharp pain
- If stretching leaves it tight or sore, follow with an ice compress
Exercises + demo clips
Stretch the muscles around the shoulder and upper arm. Hold 15–20 seconds, repeat 3–5 times. Never stretch into sharp pain.
Tilt your head to the opposite side, gently assisting with your hand until you feel a stretch from neck to shoulder blade. Hold 15–20 seconds, repeat 3–5 times.
Lie on your back with a rolled towel (about 1 inch) under the stiff shoulder blade, then slowly rotate the arm as in the early stage. Use your other hand to help if it hurts.
Repeat the table slide, reaching a little further each session as the shoulder gradually loosens.
S3 · 4 exercises
Stage 3 — Rebuild tendon strength (rotator cuff)
Advice this stage
- This stage needs exercise to restore the tendon — resting only and then going straight back to use is why symptoms never fully resolve
- Start lying down, then gradually add resistance (PRE) step by step
Exercises + demo clips
Begin rotator cuff exercises lying down, then gradually add resistance step by step (PRE) to rebuild tendon strength.
Lie on your back with a rolled towel (~1 inch) under the shoulder blade and slowly rotate the arm to free up scapular movement.
On hands and knees, gently load weight through the arms to improve shoulder mobility and stability. Keep within a pain-free range.
Stand facing the back of a chair, rest your hands on it and slowly lean down until you feel a stretch in the shoulder. Hold briefly, then rise — reaching a little further over time.
Patient tracking console
Apply this protocol live — progress by stage, red flags, intervene before the next visit.
Ongoing CPD updates
New cases, refinements and added programs as the protocol evolves.