The program should be done with 2-4 sets for each exercise, 2-5 times per week. This is best done by finishing all the exercises once, and then starting from the beginning for the next set.

Chest to shoulder muscle energy technique – find the maximal stretch and hold for 7 second while pressing against the wall with no visible movement. Then increase the maximal stretch. Repeat for 3-5 times per arm.

Minor chest to shoulder muscle energy technique – find the maximal stretch and hold for 7 second while pressing against the wall with no visible movement. Then increase the maximal stretch. Repeat for 3-5 times per arm.

Shoulder abduction muscle energy technique – find the maximal stretch and press the elbow against the hand for 7 second with no visible movement. Then increase the maximal stretch. Repeat for 3-5 times per arm.

Neck to shoulder muscle energy technique – find the maximal stretch and press the head against the hand for 7 second with no visible movement. Then increase the maximal stretch. Repeat for 3-5 times per side.

Neck shoulder rotation muscle energy technique – find the maximal stretch and push the chin lightly against the hand for 7 second with no visible movement. Then increase the maximal rotation. Repeat for 3-5 times.

Chest and shoulder mobilization – do the exercise with as big a range of motion as possible. Repeat 15-30 times.

Back and shoulder mobilization sweep – try to keep the elbow and hand on the ground for the entire sweeping motion. Repeat whole exercise 15-30 times.

Upper back stability mobilization – 15-30 repetitions where the neck is raised to maximum backwards lifting until you feel tension between the shoulder blades. The neck is then returned down towards the ground / mat. Important is that the neck is made long so that there is no backwards bending of the neck.

Shoulder lift with weights – 2 x 10-60 sec. using a weight depending on strength and pain limit. The break between each exercise should be 30-60sec.

Shoulder blades stability (medium) – 2 x 60sec., depending on strength and pain limit. The break between each exercise should be 30-60sec.

Shoulder stability complete – 2 x 60sec., depending on strength and pain limit. The break between each exercise should be 30-60sec.

Shoulder stability mobilization – 2 x 60sec. per arm. The break between each exercise should be 30-60sec. try to lift the arm as high as possible, and hold it there before bringing back alongside the head.