The aim of phase 5 is to ensure maintenance whilst establishing a return to training.
Treatment
Can be done daily.
Massage
Deep tissue massage if available. Can be done daily.
Foam rolling
Teaching point:
- With hands behind the head, gently roll up and down from the lower ribs to the shoulders
Mobility & Stretching
Can be done daily.
Pectorals
Teaching point:
- Place your arm so that it is slightly above horizontal, with your palm against the wall
- Turn your body away from the wall, keeping your hand firmly against the wall
- This will stretch your pec to the side nearest the wall
- Hold this position for 45 seconds
- Repeat on the opposite side
- 2 times a day
Posterior capsule
Teaching point:
- Bring your arm up to shoulder level and gently pull it across your body
- Use your other hand to pull the arm in until a stretch is felt in the shoulder
- Hold the stretch for 45 seconds
- 2 times a day
Trapezius stretch
Teaching point:
- Sit on a seat or bench in an upright position
- Use your hand to hold onto the side of the seat or bench which will stabilise the shoulder
- Move your ear to your shoulder
- 2 sets for 45 seconds
Neck stretches
Teaching point:
- Start in a good seated posture
- Turn the head to the left and to the right, as far as you feel comfortable
- Tilt the head to the left and right
- Hold for 1-2 seconds
- 2 sets for 45 seconds
- At least once a day
Scapular rhythm – Wall angel
Teaching point:
- Keeping your thumbs slightly turned out, keep your arms at about 45 degrees
- Bring your hands up above your head as if you were going to clap
- 2 sets for 6 reps
Strengthening
Can be done daily.
Shoulder flexion
By now you should be capable of moving on from the resistance band and using a dumbbell for extra weight.
Shoulder extension
By now you should be capable of moving on from the resistance band and using a dumbbell for extra weight.
Shoulder internal rotation
By now you should be capable of moving on from the resistance band and using a dumbbell for extra weight.
Shoulder external rotation
By now you should be capable of moving on from the resistance band and using a dumbbell for extra weight.
Shoulder adduction
By now you should be capable of moving on from the resistance band and using a dumbbell for extra weight.
Shoulder abduction
By now you should be capable of moving on from the resistance band and using a dumbbell for extra weight.
Shoulder elevation
By now you should be capable of moving on to extra weight.
Bicep curls
Move on to a heavier weight.
Tricep extensions
By now you should be capable of moving on from the resistance band and using a dumbbell for extra weight.
Bent over row
Use a heavier weight.
Upright row
Use a heavier weight.
Pull to face
By now you should be increasing resistance using a thicker band or cable pulleys in the gym.
Chest press
Move on to a heavier weight.
Single arm dumbbell chest press
Move on to a heavier weight.
Pectoral fly
Move on to a heavier weight.
Force absorption
2 to 3 times per week.
High plank shoulder taps
2 sets of 5 reps on each side.
Plyo chest press
Teaching point:
- Start supine with Swiss ball catch and press
- Progress to a heavier ball
- Progress to plyo wall press
- Progress to incline plyo press-up
- Progress to prone plyo press-up
- 2 x 5 ES
Throw and catch
Start supine with a swiss ball catch and press, then progress to a heavier ball. Progress to plyometric wall press up, progress to incline plyometric press up, and then progress to prone plyometric press.
2 sets for 5 reps
External contact drills
Swiss ball contacts in a set position from the lateral aspect of the shoulder, anterior/posterior contacts.
Rugby tackle pad and body-to-body contact.
Running
Running progressions.
Normal training
Continue with normal training sessions as per your sport.
Complete the program
Check if you are ready to complete the program:
Exit criteria
Complete at least a normal training load in a week, ideally exceeding a normal training load with no reaction.