| 1st Phase: | Abduction AROM less than 30 degree1. Body Weight Squat: 20 Repetitions, 3-5 SetsStand with both feet apart slightly wider than both hips. Place both hands on hips. Bend both knees till both thighs are nearly horizontal to floor. Keep upper body as straight as possible. Both knees were never in front of foot. Straighten legs back to standing position.2. Incline Leg Press: 20 Repetitions, 3-5 SetsSet up incline leg press machine. Both feet are in footplate with shoulder-width apart. Push the footplate away with heels and forefoot. Pause at the top of the movement. Do not lock out both knees. Return the footplate to the start position.3. Leg Extension: 20 Repetitions, 3-5 SetsSet up the leg extension machine and pad is in just proximal to ankle. Lift up weight till legs are almost straight. Hold hand bars and keep back against the backrest. Lower the weight back to starting position.4. Leg Curl: 20 Repetitions, 3-5 SetsLie face down on leg curl machine. The rollers pad should rest just above the heels. Grasp the support handles on each side. Flex both knees till ankles are close to your buttock as possible. Return your feet to the starting position.5. Side Lateral Raise: 20-30 Repetitions, 5 SetsIn standing position, Raise both arms with empty can position till pain free abduction range. Return arms to start position. Gradually weight up and increase abduction ROM. |
| 2nd Phase: | Abduction AROM less than 90 degree1. Smith Machine Incline Push Up: 10 Repetitions, 3 SetsSet the Smith bar to xyphoid process level. Place hands on the bar, slightly wider than shoulder-width apart then step feet back so that body is in plank position. Make trunk 75 degree to the floor. Both arms should be perpendicular to your body. Lower down by flexing both elbows till chest nearly touched the bar. Return to the starting position by pressing through hands. Gradually lower the Smith bar level as muscle power increases.2. Seated Cable Row: 20 Repetitions, 5 SetsSit on the bench and grasp the horizontal bar. Pull the weight up slightly off the stack, pull the bar into your upper abdomen. Slowly lower the weight to the starting position. Back must remain straight and keep lumbar lordosis. Do not let shoulders hunch over when arms are extended. Do not lean forward.3. Lat Pull Down: 20 Repetitions, 5 SetsSit down on a pull-down machine with wide bar. Make sure that adjust the knee pad. Grab the bar with the palms. Extend both arms and bring the bar down until it touches upper chest. Raise the bar back to the starting position slowly when arms are fully extended and the lats are fully stretched. |
| 3rd Phase | Abduction AROM more than 90 degree1. Dumbbell Shoulder Shrug: 20-30 Repetitons, 5 SetsIn standing position, raise both shoulders as high as possible with dumbbell as if trying to touch them to ears. Gradually weight up and increase ROM2. Overhead Cable Triceps Extension: 20-30 Repetitions, 5 SetsAttach a rope to the bottom pulley of the pulley machine. Grasp the rope with both hands and turn away from the pulley such that back faces it. Bend body by placing one leg forward. Extend arms with hands directly above the head and both elbows should be close to head. Slowly lower the rope behind head as hold the upper arm stationary. Return to the start position by flexing triceps.3. Dumbbell Pull Over: 20-30 Repetitions, 5 SetsHold a dumbbell with hands, roll back and lie on the bench. Extend arms toward the ceiling. Both palms should be facing each other, elbow slightly bent. Extend the dumbbell back and over the head slowly, not below the head. Return arms to the start position.4. Incline Bench Press: 20-30 Repetitions, 5 SetsSet up an incline bench to about 35-45 degree. Load the bar and lie back on the bench. Grasp the bar with slightly wider than shoulder-width. Both forearms are perpendicular to the floor. Pull the bar down with control to upper chest. Push the bar up and pull down.5. Chest Press: 20-30 Repetitions, 5 SetsSit the chest press machine. Grasp the handle with a full grip and maintain a neutral wrist position with wrists in line with forearms. Push outward until both arms are fully extended. Pause briefly at full extension. Bend both elbows and return to the start position. |