Rehab : PHASE 1 [4-6 weeks ]
[ ]Ball rolling MOBILITY EXERCISE
Strengthening Dbells
[ ]DB reverse Flys 3 x 10 x 1.5- 3kg
[ ]Side lying Lat Rot DB 3 x 10 x 1.5-3kg
[ ]Standing routine 10 x : lat raise / front raise /
shld press x 3
[ ]Single arm DB row 3 x 10 x 5kg+
[ ] Once shld settled & movt allows may JOG.
No training through pain – you will develop tendonitis and
Endanger the success of the op or necessitate weeks rest.
Rehab: PHASE 2 [4-6 weeks]
Weights 3 x 8 reps slowly increase wt
[ ] **DB Press [ ] **DB flys
[ ]Overhead press [ ]**Seated cable row
[ ]Seated DB press [ ] Pull downs
[ ] med ball early routines [ ] test ball handling
[ ] non contact ball & running work
Rehab: PHASE 3 [4-6 weeks]
Weights 3 x 8 reps slowly increase wt
[ ] Bench press **spotted** care in lowest position
[ ]Overhead press **spotted** care in lowest position
[ ] Overhead Med ball routines
[ ] breakfalls [ ]blocking drills
[ ] tackling drill between 2
[ ] the grid tackling drill [ ] spare man