✅ Daily Movement Protocol (Pain Free Range Only)

• Pendulum Swings — 2–3×/day

  Lean forward, let the arm hang. Perform small circles clockwise and counterclockwise for 20–30 seconds. Goal: gentle joint lubrication without active shoulder muscle contraction.

• Assisted Forward Flexion — 1–2×/day

  Use the opposite hand or a stick to lift the injured arm forward. Stop at first sign of pain. Do 10–15 controlled reps focusing on smooth motion and minimal effort.

• Table / Wall Slides — 1–2×/day

  Place the hand on a towel over a table or wall and slide forward or upward, letting the surface assist movement. Perform 10 slow reps, keeping motion supported and pain‑free.

• Scapular Sets — daily

  Gently pinch shoulder blades back and down, hold 5 seconds, repeat 10–15 times. Keeps scapular stabilizers engaged without stressing the repair.

• Postural Reset — several times/day

  Stand tall with chin tucked and shoulders relaxed. Perform 3–5 slow breaths while holding posture to reduce compensatory slouching and thoracic tightness.

🚫 Avoid

• Lifting overhead against resistance
• Carrying heavy loads with the injured arm
• Sudden jerks or reaching behind the back
• Repetitive overhead occupational tasks until cleared post repair

Notes

Log any pain, stiffness, or unusual symptoms and share them with your physical therapist. All movement should be pain‑free; stop at sharp pain or worsening symptoms. Keep sessions short and controlled—quality over quantity.