Beginner Shoulder Post-Fracture Rehabilitation
A 14-week beginner program using tennis balls, resistance bands, ankle weights, and foam rollers to aid in the recovery process.
Professional rehabilitation program designed for effective recovery and pain management.
Key facts at a glance
- Body part
- upper-limb · shoulder
- Injury type
- post-fracture
- Level
- beginner
- Duration
- 14
- Sessions/week
- 3
- Minutes/session
- 45
- Evidence level
- moderate
- ICD-10
- S42
- Cost tier
- moderate
Program Overview — Beginner Shoulder Post-Fracture Rehabilitation (14 Weeks)
This program is for people recovering from a shoulder fracture who have been cleared by their clinician to begin gentle rehabilitation. It is a beginner-level plan built over 14 weeks with three 45-minute sessions each week. The goal is to gradually restore shoulder movement, rebuild strength in the rotator cuff and shoulder blade muscles, improve control and balance around the joint, and help you return to everyday activities with more confidence and less discomfort. Progress is guided by how your shoulder responds, not by rushing through a calendar.
Before You Start
Always warm up before exercising, and stop if pain increases rather than pushing through it. This program is not appropriate during acute inflammation or when you have severe pain, so wait until these settle and your clinician confirms you are ready. Avoid overloading the shoulder by keeping movements gentle and controlled. Stop and contact your clinician if you notice sharp or worsening pain, new swelling, a feeling of instability, numbness or tingling in the arm or hand, or if everyday tasks become harder rather than easier.
Weekly Structure
The plan runs 14 weeks with three sessions per week, about 45 minutes each. You will use a tennis ball, resistance band, ankle weights, and foam roller. Early weeks focus on protection and gentle motion; middle weeks introduce active movement and light strengthening; later weeks build control, endurance, and shoulder blade stability. Your clinician moves you forward only when you meet the tolerance-based criteria for range of motion, comfort, and control—so timing can vary from person to person.
What a Typical Session Looks Like
Each session follows a warm-up, main work, and cool-down pattern. Warm-up may include gentle pendulum swings, shoulder blade squeezes, and light foam-roller work on the upper back. Main work combines range-of-motion exercise, joint and soft tissue mobilization as directed, band or ankle-weight strengthening, and simple control or balance drills using the tennis ball. Cool-down includes slow stretching, relaxed breathing, and—if your clinician advises—cryotherapy or TENS for comfort.
Tracking Progress
Your clinician uses phase criteria—such as comfortable range of motion, minimal swelling, and good shoulder blade control—to decide when you advance. These are checked alongside outcome measures like the ASES and Constant-Murley scores, the DASH questionnaire, pain ratings, goniometry for range of motion, and manual muscle testing. Tracking these over time shows whether you are tolerating the program and helps your clinician adjust the pace safely.
Recovery and Self-Care
Follow your clinician's guidance on pain relief; do not add or change medications on your own. Build in rest days, keep good posture, and avoid sudden heavy lifting or repetitive overhead work. Red flags needing prompt review include severe or night-waking pain, sudden swelling, new weakness, fever, or a shoulder that feels unstable or "gives way." These are reasons to pause and seek clinical advice rather than continue exercising.
Recovery phases
Pain at rest <3/10 on visual analog scale,Glenohumeral joint swelling minimal or resolved,Acceptable tolerance to passive forward flexion to 45 degrees,Scapular stabilization against gravity maintained,No signs of rotator cuff tendon irritation with gentle pendulums,AC joint stability confirmed on clinical examination
→ Advance to: Early Motion Phase
Progressive passive forward flexion to 60 degrees without pain,Glenohumeral external rotation to 15 degrees achieved,Scapular retraction and protraction movements initiated,Rotator cuff isometrics at subpainful level tolerated,Biceps tendon resisted flexion without exacerbation,Patient demonstrates proper shoulder mechanics during ADL
→ Advance to: Early Motion Phase
Passive forward flexion to 90 degrees achieved,Glenohumeral abduction to 60 degrees tolerated,Scapular control during shoulder elevation movements,Rotator cuff isometrics progressed to pain-free level,Active assisted range of motion initiated within tolerance,Labrum integrity maintained during arm positions
→ Advance to: Early Motion Phase
Passive forward flexion to 110 degrees achieved,Glenohumeral external rotation to 30 degrees at 90 degrees abduction,Scapular upward rotation during arm elevation,Active assisted range of motion transitioned to active,Biceps tendon strengthening in neutral position initiated,No reproduction of AC joint pain during elevation
→ Advance to: Strengthening Phase
Passive forward flexion to 130 degrees achieved,Glenohumeral external rotation to 40 degrees at 90 degrees abduction,Active forward flexion to 90 degrees against gravity,Scapular stabilization during push-up plus progression,Rotator cuff external rotation against gravity initiated,Labrum symptoms absent with functional movements
→ Advance to: Strengthening Phase
Passive forward flexion to 145 degrees achieved,Glenohumeral external rotation to 45 degrees at 90 degrees abduction,Active forward flexion against resistance to 90 degrees,Scapular strengthening with theraband initiated,Rotator cuff external rotation against resistance progressed,Biceps tendon resisted flexion progressed to functional level
→ Advance to: Strengthening Phase
Full passive forward flexion achieved,Glenohumeral internal rotation to 70 degrees at 90 degrees abduction,Active abduction to 90 degrees against resistance,Scapular strengthening with dumbbells initiated,Rotator cuff internal rotation strengthening progressed,Functional reach patterns without labral symptoms
→ Advance to: Strengthening Phase
Full active range of motion in all planes,Glenohumeral rotation strength 4/5 or better,Scapular control during overhead activities,Rotator cuff strengthening at 50% capacity,Biceps tendon functional strengthening without pain,Proprioception training initiated
→ Advance to: Advanced Strengthening Phase
Full range of motion with resistance,Glenohumeral external rotation strength 4+/5,Scapular strengthening at 75% capacity,Rotator cuff endurance training initiated,Biceps tendon advanced strengthening tolerated,Shoulder complex endurance improved
→ Advance to: Advanced Strengthening Phase
Symmetrical range of motion bilaterally,Glenohumeral internal rotation strength 4+/5,Scapular stabilization during functional tasks,Rotator cuff power training initiated,Plyometric training introduced if tolerated,Return to light work activities
→ Advance to: Return to Function Phase
Full strength in all rotator cuff muscles,Scapular stability during high-demand tasks,Functional reaching above shoulder level,Biceps tendon full functional capacity,Proprioception at near-normal levels,Patient reports >80% confidence in shoulder
→ Advance to: Return to Function Phase
Strength >85% of contralateral side,Endurance testing within normal limits,Scapular control during sport-specific movements,Rotator cuff response to high-velocity activities,Tolerance to overhead activities,Patient satisfaction >8/10
→ Advance to: Return to Function Phase
Isokinetic testing near symmetry,Functional movement patterns normalized,Scapular dyskinesis resolved,Return to recreational activities initiated,AC joint loading without symptoms,Biceps tendon stability confirmed
→ Advance to: Final Progression Phase
Full return to pre-injury activity level,ASES score >85 points,Glenohumeral and scapulothoracic kinematics normalized,Rotator cuff and labral function restored,No AC joint compensation during loading,Patient discharged with maintenance program
→ Advance to: Discharge
Return to activity milestones
Pain-free basic activities of daily living
Week 4No sign of shoulder impingement with resisted empty can test
Light functional activities and conditioning
Week 6Able to tolerate light resisted flexion and extension without flare
Moderate activity and sport-specific conditioning
Week 8Pain ≤ 3/10 during functional reaching and lifting activities
Full return to sport, occupation, and recreation
Week 14Patient adherence to home exercise programme ≥ 5 days per week
Precautions
- warm-up-before
- stop-if-pain-increases
- avoid-overloading
Contraindications
- acute-inflammation
- severe-pain
Pain management
- Cryotherapy (ice pack application for 15-20 minutes post-exercise)
- Non-steroidal anti-inflammatory medication as prescribed
- Gentle soft tissue mobilization to trapezius and pectoralis minor
- TENS (Transcutaneous Electrical Nerve Stimulation) for pain modulation
- Patient education on positioning and activity modification
Equipment & modalities
Frequently asked questions
How hard should I push if it feels a little sore?
Can I skip the warm-up if I'm short on time?
What if I miss sessions or need to slow down?
This information is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
This content is for general informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you have about a medical condition, and never disregard professional medical advice or delay seeking it because of something you read here.
If you think you may have a medical emergency, call your local emergency number or go to the nearest emergency department immediately.
Medically reviewed by WellAlly Editorial Team Last reviewed October 6, 2026. · Read our editorial policy