**Phase 1: Acute Phase (0–2 Weeks)**

Focus: Reduce pain, inflammation, and avoid further damage.

- Pain Management:

- Apply ice packs for 15–20 minutes every 2–3 hours during the first few days.

- Use supportive taping or a sling to limit shoulder movement.

- Range of Motion (ROM) Exercises:

- Perform pain-free pendulum exercises to maintain gentle mobility.

- Gradually introduce passive and assisted ROM exercises, avoiding positions that provoke pain, especially flexion above 75 degrees.

- Isometric Strengthening:

- Perform isometric exercises for the deltoid, rotator cuff, and scapular stabilizers within pain-free ranges.

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**Phase 2: Subacute Phase (2–6 Weeks)**

Focus: Improve mobility and initiate gentle strengthening.

- Controlled Range of Motion:

- Progress to active ROM exercises for shoulder flexion, abduction, and rotation within a pain-free range.

- Strengthening Exercises:

- Begin low-resistance, high-repetition exercises for the rotator cuff and scapular muscles (e.g., external rotations with a resistance band).

- Perform scapular stabilization exercises such as serratus anterior punches and scapular retractions.

- Proprioceptive Training:

- Introduce closed-chain exercises like weight shifts on a stability ball or wall circles to enhance joint proprioception.

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**Phase 3: Advanced Strengthening and Stability (6–12 Weeks)**

Focus: Enhance stability, strength, and prepare for functional activities.

- Strength Training:

- Use dumbbells or resistance bands for progressive strengthening of the deltoid, trapezius, and rotator cuff muscles.

- Include compound movements such as rows and push-ups (modify as needed).

- Dynamic Stability Exercises:

- Perform plank variations and unilateral weight-bearing exercises to improve scapular and AC joint stability.

- Functional Movements:

- Introduce sport- or activity-specific exercises, ensuring proper mechanics and avoiding positions that trigger pain.

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**Phase 4: Return to Sport/Activity (>12 Weeks)**

Focus: Achieve full ROM, strength, and stability for high-demand tasks.

- Plyometric and Power Training:

- Incorporate plyometric exercises like medicine ball throws or push-off planks.

- Sport-Specific Drills:

- Practice movements or drills specific to the athlete’s sport or daily activity demands.

- Final Assessments:

- Ensure full pain-free ROM, symmetrical strength compared to the unaffected side, and stability before return to sport or heavy activity.

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**Precautions:**

- Avoid activities or exercises that cause pain, particularly above 75 degrees flexion or with instability exercises, until strength and stability improve.

- Monitor for signs of chronic instability or impingement and adjust treatment accordingly.

A multidisciplinary approach, including input from a physiotherapist or sports physician, can optimize recovery outcomes.