Cross post from ETI: Hyper-mobile shoulders pt. 3

Had a consultation with my physio on the 23rd. He had to remove some knots in my left shoulder area (around my traps mostly) because my shoulder was so tight. Here is the list of exercises that I have been doing since, and also the weight I am currently at (starting weight in parantheses). I have been told to do 20 reps (with a 5 second hold) for all these movements, once a day.

1. Shrug - 3kg (0.5kg)
2. Bent over row (elbows close to my body) - 2kg (1kg)
3. Bent over row (elbows angled out by 45 degrees) - 0.5kg (0.5kg)
4. Side lying external rotation - 1kg (0.5kg)
5. Band external rotation - Green band (Red band)
6. Mini lateral raise (bent elbow, half ROM) - 1kg (0.5kg)

I am over half way through this program, which is 12 weeks minimum. My physio has given me my goals for all these movements. I am meant to hit 20 reps without fatigue for all these exercises.

1. Shrug - 4kg
2. Bent over row (elbows close) - 4kg
3. Bent over row (elbows out) - 4kg
4. Side lying external rotation - 1kg
5. Band external rotation - Green band
6. Mini lateral raise - 4kg

Rules at the gym have not changed. No vertical push/pull and no horizontal push.