Derby Shoulder Instability Rehabilitation Protocol
Full shoulder flexion (mini-band)
Put the band around your wrists with your elbows extended and arms by your side.
Put a minimal amount of pressure into the band and rotate your thumbs 45° out.
Maintaining the pressure, lift your arms all the way overhead.
Do not extend your spine or thrust your chin forward.
Lower the arms to come back to the starting position and repeat.
Reps 10, Sets 3, Rest 3 min
Download Derby Shoulder instability protocol
| Exercise | Number of Reps | YouTube Link |
| Drop & Catch 1KG weight at 90 degrees scaption | 100 | https://youtu.be/pjnuApc7zZM |
| Drop & Catch 1KG weight at 90 degrees scaption standing on 1 leg (opposite) | 100 | As above |
| Drop & Catch 1KG weight at 90 degrees scaption with eyes closed | 100 | As above |
| Drop & Catch 1KG weight in AER/AIR | 100 | https://youtu.be/2V0OWcsEHLg And https://youtu.be/FEawYQd4r1I |
| Falling press up in standing | 50 | https://youtu.be/pNYz9Zacsi0 |
| Falling press up to waist level | 50 | https://youtu.be/ragYwOqtItg |
| Plyometric push up with hand claps | 20 | https://youtu.be/zr0VOBMabGg |
| Doorway fall | 20 | https://youtu.be/s3FEf46rGQo |
Section two – 2 x per day 5 repetitions
| Exercise | Target Time | YouTube Link |
| Single handed ball roll on wall | 60 seconds | https://youtu.be/jjd-nW0xcvE |
| Single handed kneeling crosses | 60 seconds | https://youtu.be/X2p8W81KD-8 |
| Kneeling single handed ball roll | 60 seconds | https://youtu.be/xg5j84VFMR8 |
| Single handed crosses in push up position | https://youtu.be/JijzZk9VlJE | |
| Double handed ball roll in push up position | 60 seconds | https://youtu.be/lKgoO6zUGZQ |
| Double ball roll in push up positions | 60 seconds | https://youtu.be/I4-9NU2VpRw |