Recovery
Shoulder Recovery
Structured rehabilitation, exercises, mobility, recovery timelines and prevention for the shoulder — all in one place.
Take-Home Guides
1Recovery Plans
13Acromioclavicular (AC) Joint Injury
Learn about acromioclavicular (AC) joint injuries — the grading system, symptoms, and how separated shoulders are typically treated.
View recovery plan →Injury · IA-SHO-INJ-002Adhesive Capsulitis (Frozen Shoulder)
Understand frozen shoulder (adhesive capsulitis) — its stages, causes, symptoms, and how it's typically treated over time.
View recovery plan →Injury · IA-SHO-INJ-003Biceps Tendinopathy (Long Head of Biceps)
Understand biceps tendinopathy (biceps tendinitis) in the shoulder — why it happens, what it feels like, and how it's treated.
View recovery plan →Injury · IA-SHO-INJ-020Chronic Shoulder Instability
Shoulder instability can feel like slipping, giving way or repeated partial dislocation. Learn what it means, what rehabilitation targets and when to get assessed.
View recovery plan →Injury · IA-SHO-INJ-004Clavicle Fracture (Broken Collarbone)
Learn about clavicle fractures (broken collarbones) — why they happen, what they feel like, and how they're typically treated, from a sling to surgery.
View recovery plan →Injury · IA-SHO-INJ-005Labral Tear (SLAP Lesion)
Learn about labral tears and SLAP lesions in the shoulder — causes, symptoms, and how they're typically diagnosed and treated.
View recovery plan →Injury · IA-SHO-INJ-006Proximal Humerus Fracture (Shoulder Fracture)
Learn about proximal humerus fractures — a break near the top of the upper arm bone — including causes, symptoms, treatment, and recovery.
View recovery plan →Injury · IA-SHO-INJ-007Rotator Cuff Tear
Learn about rotator cuff tears — why they happen, what they feel like, and how they're typically treated, from self-care to surgery.
View recovery plan →Injury · IA-SHO-INJ-008Rotator Cuff Tendinitis
Learn about rotator cuff tendinitis (tendinopathy) — how it differs from a tear, common causes, and how it's typically treated.
View recovery plan →Injury · IA-SHO-INJ-009Shoulder Dislocation
Learn what happens during a shoulder dislocation, why it occurs, and how recovery and rehabilitation typically progress.
View recovery plan →Injury · IA-SHO-INJ-010Shoulder Impingement Syndrome
Understand shoulder impingement syndrome — why overhead movement becomes painful, and how it's typically managed and treated.
View recovery plan →Injury · IA-SHO-INJ-011Shoulder Osteoarthritis
Learn about shoulder osteoarthritis — how joint cartilage wears down over time, common symptoms, and treatment options.
View recovery plan →Injury · IA-SHO-INJ-012Subacromial Bursitis
Learn what causes subacromial bursitis, what it feels like, and how it's typically treated — from rest to injections.
View recovery plan →Rehabilitation Guides
6Frozen Shoulder Rehab Guide
A phase-by-phase rehabilitation guide for frozen shoulder (adhesive capsulitis), including exercises, stretches, and what to expect at each stage.
Read guide →Rehabilitation · IA-SHO-REH-002General Shoulder Rehabilitation Principles
Core principles behind shoulder rehabilitation that apply across most shoulder injuries, including phased progression, exercise selection, and when to seek help.
Read guide →Rehabilitation · IA-SHO-REH-003Post-Dislocation Shoulder Rehab Guide
A phase-by-phase rehabilitation guide for recovering after a shoulder dislocation, covering protection, strengthening, and safe return to sport or activity.
Read guide →Rehabilitation · IA-SHO-REH-006Rotator Cuff Repair Rehabilitation Guide
A phase-by-phase rotator cuff repair rehabilitation guide — sling protection, passive range, strengthening and return to sport. Includes precautions and red flags.
Read guide →Rehabilitation · IA-SHO-REH-004Rotator Cuff Tear Rehab Guide
A clear, phase-by-phase rehabilitation guide for rotator cuff tears, covering early protection through return to full activity, with exercises and progression criteria.
Read guide →Rehabilitation · IA-SHO-REH-005Shoulder Impingement Rehab Guide
A step-by-step rehabilitation guide for shoulder impingement syndrome, with exercises, stretches, and progression criteria for each recovery phase.
Read guide →Exercises
12Cable Lateral Raise
Learn cable lateral raise form for side-delt strength, with setup, benefits, common mistakes and progressions.
Read guide →Exercises · IA-SHO-EXE-012Dumbbell Shoulder Press
Learn dumbbell shoulder press form, muscles worked, benefits, common mistakes and safe progressions.
Read guide →Exercises · IA-SHO-EXE-001Empty Can Raise
The empty can raise strengthens the supraspinatus but is clinically debated. Learn safe technique, who should avoid it, and the full can alternative.
Read guide →Exercises · IA-SHO-EXE-002External Rotation with Resistance Band
Step-by-step guide to the external rotation with band exercise for strengthening the rotator cuff. Includes mistakes to avoid and who should skip it.
Read guide →Exercises · IA-SHO-EXE-003Internal Rotation with Resistance Band
Learn the internal rotation with band exercise for shoulder strength and rotator cuff rehab, including step-by-step form, common mistakes, and who should avoid it.
Read guide →Exercises · IA-SHO-EXE-004Isometric Shoulder Holds
Learn how to do isometric shoulder holds — a gentle, pain-friendly way to build early strength after a shoulder injury. Steps, mistakes, and progressions.
Read guide →Exercises · IA-SHO-EXE-005Pendulum Exercise (Codman Exercise) for the Shoulder
Learn how to do the pendulum (Codman) exercise safely for shoulder stiffness, pain, or early rehab. Step-by-step instructions, mistakes to avoid, and who should skip it.
Read guide →Exercises · IA-SHO-EXE-006Prone Y-T Raise
How to perform the prone Y-T raise to strengthen your shoulder blade stabilizers and rotator cuff. Steps, common mistakes, and progressions included.
Read guide →Exercises · IA-SHO-EXE-007Scapular Retraction Row
How to perform the scapular retraction row to strengthen your mid-back and improve shoulder posture. Includes steps, common mistakes, and progressions.
Read guide →Exercises · IA-SHO-EXE-008Serratus Anterior Punch
Learn the serratus anterior punch to strengthen shoulder blade control and support healthy overhead movement. Includes steps, mistakes, and progressions.
Read guide →Exercises · IA-SHO-EXE-011Standing Overhead Barbell Press
Learn standing overhead barbell press form, muscles worked, benefits, carryover and safety cues.
Read guide →Exercises · IA-SHO-EXE-009Wall Slides for Shoulder Mobility and Control
Step-by-step guide to wall slides for improving shoulder blade movement and overhead mobility. Includes common mistakes and progressions.
Read guide →Mobility & Stretching
6Cross-Body Shoulder Stretch
Learn the cross-body shoulder stretch to ease tightness in the back of the shoulder. Includes hold times, reps, common mistakes, and who should avoid it.
Read guide →Stretches · IA-SHO-STR-002Doorway Pec Stretch
Learn the doorway pec stretch to loosen tight chest muscles that pull the shoulder forward. Includes hold times, steps, and who should avoid it.
Read guide →Stretches · IA-SHO-STR-003Overhead Triceps and Shoulder Stretch
Learn the overhead triceps and shoulder stretch to ease tightness in the back of the upper arm and top of the shoulder. Steps, hold times, and cautions.
Read guide →Stretches · IA-SHO-STR-004Posterior Capsule Stretch
Learn the posterior capsule stretch to ease tightness deep in the back of the shoulder joint. Steps, hold times, and who should avoid it.
Read guide →Stretches · IA-SHO-STR-005Sleeper Stretch
Learn how to do the sleeper stretch to improve internal shoulder rotation and ease posterior capsule tightness, common in throwing athletes.
Read guide →Stretches · IA-SHO-STR-006Towel Stretch for Internal Rotation
Learn the towel stretch to improve your ability to reach behind your back. Steps, hold times, common mistakes, and who should avoid this stretch.
Read guide →Recovery Timelines
7AC Joint Injury Recovery Timeline
A realistic recovery timeline for AC joint (acromioclavicular joint) injuries, broken down by grade of separation, from mild sprains to full surgical repair.
Read guide →Recovery timelines · IA-SHO-REC-006Clavicle Fracture Recovery Timeline
How long does a broken collarbone take to heal? A realistic clavicle fracture recovery timeline, from sling to full return to sport.
Read guide →Recovery timelines · IA-SHO-REC-002Frozen Shoulder Recovery Timeline
A realistic recovery timeline for frozen shoulder (adhesive capsulitis), covering the freezing, frozen, and thawing phases over 12-24 months.
Read guide →Recovery timelines · IA-SHO-REC-007Proximal Humerus Fracture Recovery Timeline
How long does a broken shoulder take to heal? A realistic proximal humerus fracture recovery timeline — sling, range, strength and return to activity.
Read guide →Recovery timelines · IA-SHO-REC-003Rotator Cuff Tear Recovery Timeline
A realistic, evidence-based recovery timeline for rotator cuff tears, covering non-surgical and surgical recovery, key milestones, and what affects healing speed.
Read guide →Recovery timelines · IA-SHO-REC-004Shoulder Dislocation Recovery Timeline
A realistic recovery timeline after a shoulder dislocation, covering immobilization, rehab milestones, and return-to-sport timing.
Read guide →Recovery timelines · IA-SHO-REC-005Shoulder Impingement Recovery Timeline
A realistic recovery timeline for shoulder impingement syndrome, including what affects healing speed and what to expect week by week.
Read guide →Prevention
4General Shoulder Health and Posture
The everyday habits, posture principles, and simple exercises that support long-term shoulder health for people of all activity levels.
Read guide →Prevention · IA-SHO-PRE-002Preventing Rotator Cuff Injuries
Learn the daily habits, warm-ups, and strengthening moves that help prevent rotator cuff tears, tendinitis, and impingement — explained simply.
Read guide →Prevention · IA-SHO-PRE-003Shoulder Injury Prevention for Desk Workers
Practical ergonomics, posture, and exercise tips to prevent shoulder pain and stiffness from long hours at a desk or computer.
Read guide →Prevention · IA-SHO-PRE-004Shoulder Injury Prevention for Overhead Athletes
A practical prevention guide for throwers, swimmers, and overhead athletes to reduce shoulder injury risk, with warm-up and strengthening routines.
Read guide →These resources provide general education, not a diagnosis or personalised treatment plan. A recent major injury, deformity, substantial weakness, worsening neurological symptoms or inability to use the affected area should be assessed.