Your coach gives training guidance based on your recovery, not medical advice. Anything sharp, numb, or new in the shoulder or chest — stop and check with your PT or doctor.
🩺
PT DAY — Your PT session is today. Shoulder strength work is handled there. Focus on lower body + cardio below.
📋Today
🌙Evening Recovery (7 min)
Couch to 5K
9 weeks · 3 runs/week · your Treadly walking pad (max 5.0 mph). Walk warmup and cooldown included every session.
Your Treadly Speed Guide
Brisk Walk
2.5–3.0
warmup / cooldown
Power Walk
3.0–3.5
early weeks running
Jog
3.8–4.2
mid-program running
Run
4.5–5.0
weeks 7–9
SELECT WEEK
Week 1
⚠️ Shoulder note
Arm swing is fine — keep shoulders relaxed and level. No pumping or exaggerated movement while the shoulder is still recovering. If any shoulder pain during running, reduce arm movement.
Active ROM + Early Strength
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Critical window. Your rotator cuff and serratus are weak post-op; bigger muscles (pec, trap, teres) are compensating. Rebuild the small stabilizers and the clunk resolves. Always clear new exercises with your PT first.
🛑 Skip on PT Day (Tuesday)
Your PT session counts as your shoulder work. Don't double up — you'll overload recovering tissue.
🗺️Recovery Timeline
✓
Surgery
Nov 26 — Labrum repair + bicep tenodesis
✓
Sling off + early ROM
~6–8 weeks post-op
★
You are here
Active ROM + early strengthening
4
Full ROM
~Month 4–5 with consistent work
5
Sport-specific training
~Month 5–6
6
Return to golf + disc
~Month 6 — Summer 2026 ✓
Tissue Status
Rotator cuffWeak
Serratus anteriorWeak
Lower trapeziusWeak
Pec / upper trap / neckTight + overworked
Posterior capsule / axillaTight
First ribHypomobile
Bicep tenodesis siteStill maturing
Why the clunk?
A weak rotator cuff can't keep the humeral head centered, so the ball rides up and catches the acromion. Build cuff strength → clunk resolves. Normal at your stage.
Why the neck + trap tightness?
Your brain recruited the upper trap to "shrug" the arm up because proper scapular rotation isn't firing yet. It's working overtime — of course it's sore. Fix the scapula and it calms down.
🌊First Rib + Neck (Daily)
🎯Posterior Capsule (Daily)
⚡Scapular Activation (3x/week)
🔄Both Shoulders (Maintenance)
🏌️Return to Sport — Golf + Disc
🏌️
Golf Demands
Backswing: IR behind back
Impact: high cuff load
Follow-through: full overhead
🥏
Disc Demands
Backswing: cross-body reach
Release: rotator cuff load
Follow-through: ER + elevation
Return-to-Play Milestones
Now: Home program + PT 2×/week
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Full pain-free ROM, all directions
Apr–May
Putting + chipping, light grip
~Mo 4.5
Half swings + disc approach shots
~Mo 5
Full swing + disc drives (lighter disc)
~Mo 6
Competitive golf + disc golf
Summer
ROM Targets to Hit First
Forward flexion (overhead front)160–180°
Abduction (overhead side)160–175°
External rotation (elbow at side)Match L side
Cross-body reachArm parallel+
Internal rotation (behind back)Reach T-spine
Contact your PT if:
Sharp / new catching pain at the front of the shoulder
Any feeling of giving way or instability
Numbness or tingling down the arm
Fever
Symptoms significantly worse 48+ hrs after exercise
Desk Break System
Set an alarm every 45–60 min. When it goes off, pick ONE micro-routine. Total time: 2–5 min. Your sit/stand desk is your biggest ally — use the presets religiously.