Phase 1: Shoulder Mobility
Phase 1: Shoulder Mobility & Scapular Reset
This guide is designed for the first 1–2 weeks of recovery to manage inflammation and restore proper shoulder blade movement patterns.
Clinical Objective
To achieve "Joint Centration": reducing impingement (pinching) and restoring the scapulohumeral rhythm to allow the arm to lift without pain.
Daily Protocol
Frequency: 2–3 sessions per day
Recommended Gear: Axis Shoulder Guard / Posture Pro (Wear during all seated and standing movements)
1. Pendulum Swings (Passive Traction)
Action: Lean over a table, supporting your weight with your "good" arm. Let the injured arm hang like a dead weight. Gently move your body so the arm swings in small circles.
Duration: 2 minutes.
Why: Uses gravity to "pull" the joint head away from the socket, increasing blood flow and space within the joint.
2. Scapular Squeezes (The "Pencil" Drill)
Action: While standing tall, squeeze your shoulder blades together as if trying to hold a pencil between them. Do not shrug your shoulders up toward your ears.
Hold: 5 seconds. Reps: 10.
Why: Resets the shoulder blade position to prevent "slumping," which is the primary cause of rotator cuff impingement.
3. Isometric External Rotation
Action: Stand sideways next to a wall. Bend your elbow to 90 degrees. Push the back of your wrist into the wall. Your arm should not move; you are simply "firing" the muscle against the wall.
Hold: 5 seconds. Reps: 10.
Why: Safely wakes up the rotator cuff muscles without the "grinding" friction of moving the joint.
When to Progress?
You are ready for Phase 2: Functional Loading when:
- You can reach behind your back or overhead with minimal "catching" pain.
- You can perform 10 Scapular Squeezes with perfect posture.
- The "night pain" (throbbing while sleeping) has significantly subsided.