Shoulder Rehab – Tabbed Exercise Library

Dr Srinivas B S Kambhampati

MS (Ortho), FRCS (Eng & Glasg), FRCS (Tr & Orth), Dip (Applied Biomechanics)

Consultant Orthopaedic Surgeon, Sri Dhaatri Orthopaedic, Maternity & Gynaecology Center, Vijayawada

Tabs below contain structured exercise progressions that can be used for tendinopathy and post-injury rehabilitation. Keep all drills pain-controlled and prioritize form over load.

🟦 Functional Range Activation Exercises

Useful for both atraumatic tendinopathy and post-injury rehab; also helpful in adhesive capsulitis/frozen shoulder and GIRD/impingement patterns.

📌 Tips for this tab

Pendulums

Use body sway; keep shoulder relaxed. Small circles first; increase gradually.

Posterior capsule

Sleeper/posterior capsule stretches should be gentle; avoid sharp front-shoulder pain.

Band rotation

Elbow by side, towel roll can help. Slow eccentrics improve tendon tolerance.

🟩 Dynamic Stability & Motor Control

For mid- and late-phase rehab: build closed-chain control, proprioception, and rhythmic stabilization.

📌 Progressions

Closed-chain

Wall → counter → quadruped → plank variations. Progress by adding time, then perturbations.

Proprioception

Focus on smooth scapular motion and trunk control. Stop if pain spikes or form collapses.

Plyometrics

Only once pain-free with good baseline strength and control (and no post-op restrictions).

🟨 Return-to-Function Strengthening

Advanced drills to bridge to sport/activities. Emphasize endurance, scapular control, and rotation strength.

📌 Readiness checks

Before overhead loading

Minimal resting pain, near-full ROM, controlled scapula without shrug, and stable symptoms for ≥2 weeks.

90/90 ER

Start light and strict. Stop if you feel anterior instability or pinching.

Carry variations

Start light and short. Focus on posture: ribs stacked, no side-bend, no shrug.