Surecell Research Data

This program is tailored to optimize healing, improve joint mobility, and gradually strengthen the shoulder while minimising pain and inflammation.

Protect the joint: Avoid heavy lifting or movements that exacerbate pain.
Pain management: Use cold or heat therapy as appropriate.
Monitor progress: Stop exercises if sharp pain or swelling increases, and consult your provider.
Lifestyle support: Maintain a balanced diet rich in anti-inflammatory nutrients (omega-3 fatty acids, fruits, vegetables).

Activity:
- Limit overhead activities and avoid lifting heavy objects.
- Rest, but avoid prolonged immobilisation.
Pain Management:
- Apply ice packs for 15–20 minutes, 2–3 times daily, if swelling is present.
- Gentle massage around the shoulder to promote circulation (avoid the injection site).
Passive Range of Motion (PROM):
- Pendulum Swings: Bend slightly at the waist, letting the arm hang. Gently swing in small circles or side-to-side. (10 reps, 2 sets)
- Table Slides: Sit at a table, place a towel under your hand, and gently slide your arm forward. (10 reps, 2 sets)

Mobility Exercises:
- Shoulder Flexion with Stick: Hold a light stick with both hands and raise it overhead as far as comfortable. (10 reps, 2 sets)
- External Rotation Stretch: Use a light resistance band or a towel to gently rotate the shoulder outward. (10 reps, 2 sets)
Isometric Strengthening:
- Internal Rotation Isometrics: Stand near a doorframe and press the palm of your hand against it without moving the shoulder. (Hold for 5–10 seconds, 5 reps)
- External Rotation Isometrics: Press the back of your hand against a wall without moving the shoulder. (Hold for 5–10 seconds, 5 reps)
Postural Training:
- Focus on maintaining upright posture to reduce stress on the shoulder joint.

Active Range of Motion (AROM):
- Wall Crawls: Place your fingers against a wall and “crawl” your hand upward as far as comfortable, then slowly lower. (10 reps, 3 sets)
- Shoulder Abduction with Stick: Use a light stick to help lift your arm sideways. (10 reps, 2 sets)
Strengthening:
- Scapular Retraction: Squeeze shoulder blades together while keeping shoulders relaxed. (10 reps, 3 sets)
- Theraband Rows: Use a resistance band attached to a stable surface. Pull the band toward your torso, keeping your elbows close to your body. (10 reps, 3 sets)
Stability Training:
- Side-Lying External Rotation: Lie on your side with the affected arm on top. Rotate your forearm upward using a light dumbbell or no weight. (10 reps, 2 sets)

Strength and Endurance:
- Prone T-Y-I Lifts:
  - Lie on your stomach with arms extended.
  - Lift arms into a T (shoulder level), Y (overhead), and I (straight ahead). (5 reps per position, 2–3 sets)
- Overhead Punches: Perform light punching movements overhead using no weight or a light resistance band. (10 reps, 3 sets)
- Farmer’s Carry: Hold light weights in each hand and walk for 20–30 seconds, maintaining good posture. (3 sets)
Functional Mobility:
- Light Dumbbell Press: Press light weights overhead, stopping if there’s pain. (5 reps, 2 sets)
- Wall Push-Ups: Perform push-ups against a wall to engage the shoulder and chest muscles. (10 reps, 2–3 sets)
Aerobic Exercise:
- Use a stationary bike or walk for 15–20 minutes daily to maintain cardiovascular fitness.

Pain Management: Transition from ice to heat therapy if stiffness becomes more problematic than inflammation.
Hydrotherapy: Perform gentle shoulder exercises in warm water to reduce joint stress.
Ergonomic Adjustments: Ensure workstations or daily setups are shoulder-friendly, minimising strain.