Physio Hub

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Today

3 sets of each exercise. Spread them across your reminder times.

Sets done

Tap a box per set

Pain today

Not logged

0 none10 worst

Notes

This week

0 of 5 full days

Rest day mutes today's reminders.

How to do the programme

5 exercisesAt least 5 days a week3 sets each30 s holds or up to 15 reps

Build reps first. Only add weight once you can do all reps pain-free.
Work both arms for now. Move to single-arm only once it is pain-free.
Resistance bands come later, once the basics feel solid.

Stop the rep if you feel pinching, especially on the external rotation. Reduce range or load and try again next session.

Last 8 weeks

Darker = more sets

Log

From the + button

Pain trend

Last 30 days

Road back to tennis

The rules

The 30-minute rule. A small rise in pain while exercising is fine if it settles within 30 minutes and is not worse the next day. If it is, do fewer reps next time and build back up.
Be patient. Real change can take 6 to 12 weeks. Sticking with it is what gets results.
Keep moving. Muscles need movement to stay healthy, so don't rest the shoulder completely.
Pick a calm time. Do your sets when you can give them full attention, not when rushing.
Use a test movement. If one movement hurts most, try it once a week to check you are improving.

Everyday tips

Sleep with your arm supported on a pillow, and a rolled pillow behind your back so you don't roll onto the right shoulder.
Step towards things instead of reaching or stretching for them.
Keep walking. Light breaststroke for 5 to 10 minutes is fine if it feels okay.
The exercise bike is still a good shoulder-free cardio option.
Tennis and badminton are off for now, until the back of the rotator cuff is working properly.

Reminders

Nudges at 08:30, 12:00, 16:30 and 22:00, only when sets or your pain score are still to do. They change tone when a streak is about to break, when the week needs every remaining day, or when today's pain is well above your recent average. A rest day mutes them and doesn't break your streak.

From the BESS booklet (reference)

The British Elbow & Shoulder Society booklet for subacromial shoulder pain has three exercises. Your physio's versions take priority. Videos are at bess.org.uk.

Wall slides. Face the wall, edges of your hands on a cloth, thumbs towards you. Step forward as you slide your hands up as far as you can. 3 rounds of 8 with a minute's rest. Progress by going off the wall with a light weight.

Wall push-ups. Hands a little wider than shoulders, turned slightly out, elbows below shoulders. Lower towards the wall keeping tall. 3 rounds of 8. Progress by moving your feet further back. Ask at your follow-up whether to add these.

Shoulder rotation. Elbow on a rolled towel just below shoulder height, rotate the forearm up. Weight goes 0.5, 1, 1.5, then 2 kg. Your physio has you at 45° and starting at 250 g instead.

BESS suggests 6 days a week with one off, and at least 4 to see benefit. Your physio's target is 5.