This document presents a structured 10‑day rehabilitation protocol designed for athletes recovering from a shoulder injection, specifically targeting the throwing shoulder. The program progresses from gentle stretching and low‑load strengthening in the first three days to the incorporation of the Thrower’s Ten regimen, which adds rhythmic stabilization, plyometric elements, and incremental throwing distances. Daily activities are clearly outlined with prescribed stretch positions (external/internal rotation at 90° abduction, flexion, horizontal adduction), strengthening tools (tubing, full cans, prone rowing, biceps work, side‑lying external rotation, dumbbells), and specific throwing drills (play‑catch distances, line throws, mound throws). Throw counts and sets are defined for each day, and the protocol emphasizes advancing only as symptoms allow. The final day culminates in a controlled mound throw at 50% effort. Copyright information from Advanced Continuing Education Institute is included.
Topics
Program Overview: Structured 10‑Day Post‑Injection Rehabilitation
An introduction to the overall design, goals, and progression logic of the 10‑day shoulder rehab protocol.
Early Phase (Days 1‑3): Light Stretching and Strengthening Exercises
Details of the initial low‑load activities, including external/internal rotation stretches at 90° abduction, flexion, horizontal adduction, and strengthening via tubing, full cans, prone rowing, biceps work, side‑lying external rotation, and dumbbells.
Thrower’s Ten Integration: Progressive Throwing Drills and Stabilization (Days 4‑8)
Implementation of the Thrower’s Ten program, adding rhythmic stabilization on day 5 and plyometrics on day 8, combined with stretching and incremental play‑catch distances.
Play‑Catch and Line Throw Progression: Distance and Throw‑Count Scaling
Specific progression of throwing distances (30‑45 ft, 45‑60 ft, 90 ft line throws) and prescribed sets of 25‑30 throws, illustrating how workload increases across the program.
Return‑to‑Mound Phase (Day 10): Controlled Mound Throwing at Reduced Effort
Final day activity focusing on a 50% effort mound throw, with 45‑50 throws, marking the transition back to competitive throwing while monitoring symptoms.