Joel’s Shoulder Rehab Tracker 12-Week PT Plan
Use this to track consistency, symptoms, and progress while trying to avoid surgery.
12-Week Timeline
Phase 1 (Weeks 1–2): Calm & Protect
Gentle ROM, isometrics, inflammation control, avoid painful overhead loading.
Gentle ROM, isometrics, inflammation control, avoid painful overhead loading.
Phase 2 (Weeks 3–6): Build Capacity
Progress cuff/scapular loading, restore ROM, improve sleep and daily tolerance.
Progress cuff/scapular loading, restore ROM, improve sleep and daily tolerance.
Phase 3 (Weeks 7–9): Strength & Function
Increase resistance, integrate shoulder into real movement patterns.
Increase resistance, integrate shoulder into real movement patterns.
Phase 4 (Weeks 10–12): Return & Decide
Task-specific loading and final non-op vs escalation decision.
Task-specific loading and final non-op vs escalation decision.
Daily 10-Minute Routine
Pain rule: keep exercise pain ≤ 3/10, no sharp pain, settle by next day.
Weekly Log
Progress Chart
Tracks night pain and overhead pain by week (lower is better).
| Week | Night Pain | Overhead Pain | Sleep Nights | Strength | Overhead Smooth | Function Win |
|---|
Printable One-Page Checklist
- ✅ PT visits: 1–2x/week
- ✅ Home routine: 5–6 days/week
- ✅ Progress load gradually (10–15%/week if tolerated)
- ✅ Weekly track: night pain, overhead pain, sleep, strength, function win
- 🚩 Escalate if worsening weakness, no progress by weeks 6–8, or persistent severe night pain