Stretching Exercises - Perform twice daily, 3 repetitions for a 30-second hold
Strengthening Exercises - Perform every other day for 2 or 3 sets of 10 repetitions
Dr. Adams' Shoulder Protocol|#| Phase 5
Perform all of the following:
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Farmer's Carry
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Standing Shoulder Middle Back "W"
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Standing Banded Shoulder Inward Rotation With the Elbow and Shoulder at 90 Degrees
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Standing Banded Shoulder Outward Rotation With the Elbow and Shoulder at 90 Degrees
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Standing Low to High Diagonal Palm Back With Resistance
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Standing Low to High Diagonal Palm Forward With Resistance
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Standing High to Low Diagonal Palm Back With Resistance
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Standing High to Low Diagonal Palm Forward With Resistance
Perform two of the following and vary your choice:
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Lying Face-Down Shoulder Ball Drop With Your Arm and Elbow Elevated and to the Side
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Lying Face-Down Shoulder Rotation Ball Drop With Your Arm and Elbow Elevated
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Lying Face-Down Upper Back Strengthening, 3 Ways
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Standing Overhead Ball Bounce on a Wall
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Standing Single-Arm Ball Dribble on Wall
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Standing Banded Shoulder Inward Rotation Plyometric with the Elbow and Shoulder at 90 Degrees
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Standing Banded Shoulder Outward Rotation Plyometric With the Elbow and Shoulder at 90 Degrees
