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Phase 1

The exercises in Phase 1 concentrates on your shoulder injury with exercises that aim to improve the mobility of the shoulder. It is important to keep your shoulder active without irritating or aggravating your injury. If you don’t use your shoulder actively there is a risk that it will stiffen and result in a longer rehabilitation period.


This phase introduces simple movement exercises for your shoulder that focuses on gentle stimulation. These exercises have a low level of intensity and do not stress your shoulder in its outer position. Some amount of soreness or pain in the shoulder during and after exercising is common, but the pain must not increase from day to day.


You can freely continue any activities that do not irritate or aggravate your shoulder pain. You may also continue to perform activities that cause pain, but only if the pain never rises above its usual level and if the pain returns to normal no later than the day after you performed the activity. Any activities performed in your work life or spare time that greatly aggravates your shoulder pain should be stopped.


Contact sports, digging, snow shoveling, working with your arm lifted more than 60 degrees out from the body (for example, when you hang up laundry) and other activities that provoke pain in your shoulder.

Tips to Stay Active An active working day helps you prevent and reduce any muscle/joint pain. This includes shoulder pain. In Phase 1 you can usually manage everyday activities with your arms close to your body.

To avoid locking your shoulder in the same position for long stretches of time, should do shoulder movements several times an hour.

It is important that you keep your body posture in mind during your day. This includes everyday situations, work situations as well as when you exercise. Straighten your back, let your shoulder hang lose and push your shoulder blades together. This will create better conditions for your shoulder.