Tools & Techniques

Rehab Tools & Resources

A practical library to support your shoulder rehabilitation: exercise examples, guided imagery, a rehab journal template, and real stories from athletes navigating instability.

Exercise examples Rehab journal

Note: These resources are general guidance and do not replace individual clinical assessment.

Exercise Examples

Short, practical examples you can use alongside your rehabilitation plan. Start with comfortable movement and progress gradually as control and confidence improve.

Restore comfortable movement

Gentle mobility ideas to reduce stiffness and help you regain confidence with movement.

Control and stability

Low-load control exercises focusing on rotator cuff and shoulder blade positioning.

Strength and function

Progressive strengthening examples to build tolerance for sport, work, and daily life.

Return-to-sport prep

Examples of sport-specific loading and progression (overhead, contact, reactive tasks).

View examples

Quick tip

If you’re unsure where to start, choose exercises that feel stable and controlled and build volume first. Then progress load or speed once symptoms settle and confidence improves. For more tips, check out our ebook

Guided Imagery

Guided imagery can support confidence and reduce apprehension by helping you rehearse safe, controlled shoulder movement in your mind before loading it physically.

  • Pre-training reset: calm the system and focus attention.
  • Movement rehearsal: visualise stable positions and smooth control.
  • Return-to-sport confidence: rehearse sport-specific scenarios.
Listen to non-surgical guided imagery Listen to guided imagery after surgery

Rehab Journal

Tracking symptoms, training load, and confidence helps you spot patterns and progress safely. Use the rehab journal to record what you did, how it felt, and what to adjust next time.

What to track

  • Pain (0–10) and stiffness
  • Confidence / apprehension
  • Training load (what + how much)
  • 24–48h response

How to use it

  • Keep notes short and consistent
  • Progress one variable at a time
  • Use it to guide next week’s plan
  • Share with your clinician if needed
Download rehab journal

Personal Stories

Real experiences from people navigating shoulder instability — what helped, what didn’t, and what they wish they’d known earlier.

“I stopped avoiding movement.”

A short story about rebuilding trust in the shoulder through progressive exposure and control.

Watch story
“I learned to manage training load.”

“I crumpled to the floor and the fight was over”

How pacing, and small progressions helped return to performance.

Watch story
Cartoon portrait Contact sport

“Confidence came back last.”

A story about apprehension, fear, and the moment the shoulder finally felt “mine again.”

Watch story

Want to share your experience?

If you’d like to contribute a short story (anonymous is fine), we’d love to hear from you.

Submit a story