Coach Rob

PHASE 2: EARLY STRENGTHENING (Weeks 2–6)

FOCUS: Low load cuff & scapular activation, controlled ROM.

FREQUENCY: 3x/week

BAND INTERNAL ROTATION – 3×12

BAND EXTERNAL ROTATION (elbow at side, towel between elbow

SIDE-LYING EXTERNAL ROTATION (very light DB or water bottle) – 3×12

SERRATUS WALL SLIDES – 3×10

SCAPTION RESISTANCE BANDS to 90° (thumbs up, no more than shoulder height) – 3×10


strengthening

PHASE 1: ACUTE / PROTECTION PHASE (0–2 weeks POST-INJURY or SURGERY)

GOALS: Control pain & swelling, restore knee extension, activate quads.
Exercises:

HEEL SLIDES – 2×10 (gently bend/straighten knee)

QUAD SETS (isometrics) – 5s hold × 10 reps

STRAIGHT LEG RAISES – 2×10

ANKLE PUMPS – frequent, to reduce swelling

PATELLAR MOBILIZATION (gentle kneecap glides)

PHASE 1: PAIN RELIEF & MOBILITY (Weeks 1–2)

GOAL: Reduce stiffness, restore gentle mobility, activate core without pain.

Daily Routine (5–6 days/week):

CAT-COW MOBILITY – 2×10

CHILD'S ’s POSE SIDE-TO-SIDE ROCKS – 2×20s

DOUBLE KNEE-TO-CHEST STRETCH – 2×20s

LYING BODY TWIST STRETCH – 2×20s per side

DEAD BUG (basic, no weight) – 2×8 per side

GLUTE BRIDGE (hold 3s) – 2×10

💡 Walking 15–20 min daily is encouraged.

🏋️ SHOULDER REHABILITATION

PHASE 1: ACUTE / PROTECTION (Weeks 0–2)

FOCUS: Pain control, gentle mobility, activate stabilizers.
Frequency: 3–4x/week

Day Plan (repeat each rehab day):

PENDULUM SWINGS – 3×30 sec each direction

SCAPULAR RETRACTION (seated or standing, no weights) – 3×12

ACTIVE ASSISTED SHOULDER FLEXION (lying on back) – 3×10

WALL ASSISTED EXTERNAL ROTATION (gently press hand into wall, hold 5 sec) – 3×8 each side

POSTURE RESET (stand tall, shoulders back, chin tuck) – 3×30 sec holds