Jolene, below are your three exercises.
If you have any questions, please feel free to text me, call, or use the discussion board below.
Things to remember:
don’t do anything that irritates the shoulder or causes pain. Don’t keep testing it i.e. “picking the scab.”
When reaching overhead, keep the elbow bent to shorten the moment arm and reduce toque/strain on the glenohumeral joint
find pelvic neutral position often throughout the day and when doing exercises (“arch, flatten, arch, neutral”)
When reaching into the back seat or behind you, lead with the shoulder blade. This will become more natural as the “channel” between your brain and mid/lower traps deepens.
Ibuprofen 800 mg 2x/day for 3-7 days. Again, you can take 800mg every 6 hours but i know you have some hesitations so at least take this amount to help calm down the inflammation.