Pain management: Icepac, ultrasound and IFT to reduce irritation. Strengthening program: Start with isometric and closed-chain shoulder stability exercises. Progressive rotator cuff strengthening: Theraband exercises for external rotation, internal rotation, and shoulder abduction. Posture correction & scapular strengthening: Middle trapezius, lower trapezius, and serratus anterior activation. Manual therapy: Soft tissue release and joint mobilization.

Sleep on your back or use a pillow to support the painful arm. Avoid overhead lifting and sudden heavy activities. Maintain good posture, avoid rounded shoulders. Apply ice pack 10–15 mins after activity. Be consistent with exercises for 4–6 weeks for visible improvement.

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Learn how to keep rest your shoulders

Do not lift weights . Do consult me for better treatment plan

Avoid sleeping on the painful focus on shoulder stability and rotator cuff strengthening. Use a small pillow under the arm while sleeping to reduce pressure on the joint Apply ice pack for 10–15 minutes, 2–3 times a day to reduce inflammation Take online consultation for detailed shoulder movement assessment is advised to rule out impingement or weakness.

Maintain upright posture, avoid slouching Start with isometric shoulder exercises and scapular retraction exercises Avoid lifting heavy objects or sudden jerky shoulder movements

Maybe upper back muscles tight and impingement in shoulder joint

To follow proper upper back muscles and shoulder joint mobilisation treatment under a qualified physio.

Shoulder, strengthening exercises. Ultrasonic therapy.( in clinic) will be helpful

Avoid sleeping on the affected side