PHASE 1 — PROTECTION / PAIN REDUCTION
Weeks 1–2
Pain Rule — Every Session
🟢 0–2/10 → Continue
🟡 3–4/10 → Reduce effort
🔴 5+/10 → Stop & rest
| Exercise | Sets × Reps | How Often | Tempo | Rest |
|---|---|---|---|---|
| Pendulum (Codman) Swings | 1–2 sets × 30–45 sec per direction | 2–3× per day | Slow, smooth — no jerking | 15–30 sec between directions |
| Wand-Assisted Shoulder Lift | 2–3 sets × 10–15 reps per movement | Daily | 3 sec each direction | 30–60 sec between sets |
| Isometric Rotator Cuff Squeezes | 5 holds × 30–45 sec per direction | Daily | Sustained hold — no movement | 60–90 sec between holds |
| Scapular Setting — "Back and Down" | 3 sets × 10–12 reps | Daily | Slow deliberate — 3–5 sec hold, full release | 30 sec between sets |
💡 Click any exercise name to see detailed instructions