6-week program · Online program + physiotherapist review
Shoulder Recovery
Six weeks of progressive mobility and rotator-cuff strengthening for shoulder pain and frozen shoulder, with physiotherapist reviews.
₹2,499one-time · 6 weeks
- Wall slides and pendulum progression
- Sleep positioning guidance
- Two physiotherapist reviews
- Strength phase
Who it's for
- ·Difficulty reaching overhead
- ·Frozen shoulder
- ·Shoulder pain at night
Weekly outline
Week 1
- Upper trapezius stretch2 × 3 each side, 20–30 s
- Shoulder blade squeeze3 × 10 reps, 5 s hold
- Pendulum swing2 × 1 minute each direction
- Wall slide2 × 10 reps
- Isometric shoulder push into wall3 × 5 reps each direction, 5 s
Week 2
- Upper trapezius stretch2 × 3 each side, 20–30 s
- Shoulder blade squeeze3 × 10 reps, 5 s hold
- Thoracic extension over a chair2 × 10 reps
- Pendulum swing2 × 1 minute each direction
- Wall slide2 × 10 reps
- Towel external rotation2 × 3 reps, 15–20 s
- Isometric shoulder push into wall3 × 5 reps each direction, 5 s
- Doorway chest stretch2 × 3 reps, 20–30 s
Week 3
- Shoulder blade squeeze3 × 10 reps, 5 s hold
- Thoracic extension over a chair2 × 10 reps
- Wall angel2 × 8 reps
- Wall slide2 × 10 reps
- Towel external rotation2 × 3 reps, 15–20 s
- Sleeper stretch2 × 3 reps, 20–30 s
- Band external rotation3 × 12 reps
- Band row3 × 12 reps
- Doorway chest stretch2 × 3 reps, 20–30 s
Week 4
- Thoracic extension over a chair2 × 10 reps
- Wall angel2 × 8 reps
- Wall slide2 × 10 reps
- Towel external rotation2 × 3 reps, 15–20 s
- Sleeper stretch2 × 3 reps, 20–30 s
- Band external rotation3 × 12 reps
- Band row3 × 12 reps
- Doorway chest stretch2 × 3 reps, 20–30 s
Week 5
- Wall angel2 × 8 reps
- Sleeper stretch2 × 3 reps, 20–30 s
- Band external rotation3 × 12 reps
- Band row3 × 12 reps
- Scaption raise3 × 10 reps
- Prone Y raise2 × 10 reps
- Doorway chest stretch2 × 3 reps, 20–30 s
Week 6
- Wall angel2 × 8 reps
- Band external rotation3 × 12 reps
- Band row3 × 12 reps
- Scaption raise3 × 10 reps
- Prone Y raise2 × 10 reps
- Doorway chest stretch2 × 3 reps, 20–30 s
A physiotherapist adjusts it to you
Every program includes clinician reviews. Sets, reps and progression change based on your check-ins.
Supports recovery, doesn't promise a cure
Most people improve with consistent, graded movement. Some need more; your physiotherapist will say so.
Stop and seek care if
Pain sharply worsens, you notice numbness or weakness, or you develop any of the red flags in the condition guide.
Start the Shoulder Recovery program.
Pay once, follow the weekly plan, and check in daily. A physiotherapist reviews your progress.