Please read below before you start

* This program requires :

Foam-roller, Massage ball (or tennis ball), Resistance band, Towel

* Exercise plan

Routine 1 focuses on shoulders and Routine 2+3 consist of exercises to improve the connectivity of the body balance. You can proceed to Routine 2+3 if there is no increase in pain when you do 2 sets of Routine 1. Then, alternate Routine 2 and 3 as below:

1 set routine: 1 set of the the second routine every Mon/Thurs and 1 set of the third routine every Wed/Sat

2 set routine: Every Mon/Thurs (repeat 2 sets of the second routine), Every Wed/Sat (repeat 2 sets of the third routine)

Full routine: Both the second and third routine four times a week

Start with the '1 set routine' and proceed to the '2 set routine' if your pain allows. You can also use some eccentric exercises from Routine 1 as a warm-up for the affected area even if you move onto the next routines. This is a minimum, so you can repeat the routines everyday or even twice a day if there is no increase in your pain level.

If you are not able to do a specific exercise due to pain, you can skip it for now and do more repetitions of other exercises that you can do. You can also select and proceed with the exercises that you can do currently in Routine 1,2 and 3. Everyone is different so even if all of you doing this program have the same essential condition, the exercises that each individual can perform without any problem will be slightly different. Therefore, initially you can pick and choose the movements that are doable for the time being but eventually, aim to 'conquer' all the movements!

It is good to try the exercises on both sides anyway, even if your pain is only on one side, but the exercises in Routine 1 can be performed on the affected side only. It will also help to correct any asymmetry if you try both sides and do one more set on the weaker side (Routine 2+3).

* How to increase the exercise loading when you have pain

On the first day, just try 2-3 repetitions for each exercise of Routine 1 (even if you do not have any pain, just do max. 5 on the first day). If the pain does not increase during and/or after the exercise in the following day, then add 2-3 repetitions more. If the pain increases due to a failure to control the load, take a rest with light massages and apply a heat pack 3-4 times a day (15-20 minutes each) until the pain returns to its original level.

If the pain gets severe or night pain occurs, which prevents sleep, you can suspect that the pain area is inflamed. If so, apply an ice pack rather than a heat pack (10-15 minutes whenever pain gets too unbearable). Taking an anti-inflammatory drug or a pain killer for 2-3 days can also be considered.

Once the pain returns to its original level, reduce the exercise intensity and repetitions by 30-50% compared to before. If the pain does not worsen, gradually increase as mentioned above. The key here is to listening to your body!

* The difference between typical workouts and the exercises in this program

Since most exercises are performed at a slow tempo with the exercise breathing technique, it takes a bit longer to perform one repetition compared to a typical workout rep. However, this means that the core and each part of the body are connected and used without interruption throughout that longer rep. In addition, when you exercise like this, the brain and nervous system can also be activated, helping to utilize the whole body and build a good posture. Therefore, CONCENTRATE even if you do only one repetition because as aforementioned, your whole body is working in that single movement!