Table 2.
PROSPER exercise prescription
| Exercise type/category | Exercise | Frequency | Sets | Repetitions | Hold | Initial load | Progression | |
|---|---|---|---|---|---|---|---|---|
| From 7 days after surgery | ||||||||
| Warm-up | Posture check | Twice Daily | 1 | 5 | 5 s | – | – | |
| Shoulder circles | n/a | |||||||
| Trunk Twists (1–4) | 3 s | |||||||
| Range of Movement | Daily Stretch | Daily stretch & hold | Daily | 1 × 10 mins OR 2 × 5 mins | ||||
| Forward | Clasp hand raise OR | Twice Daily | 1 | 5 | 3 s | – | Step 1: increase up to 10 repetitions Step 2: if applicable, progress to next level of difficulty for the exercise |
|
| Forward wall slide | ||||||||
| Side | Morning stretch OR | |||||||
| Sideways wall slide | ||||||||
| Open Chest | Back broom lift OR | |||||||
| Surrender | ||||||||
| From 4 weeks after surgery | ||||||||
| Strength | Forward | Forward Band Lift | 2–3 times every week | 1 | 10 (minimum 8 repetitions; maximum 12 repetitions) | 3 s | Selected so that 2 repetitions are rated between 5 and 6 on modified BORG scale | Step 1: maintain 5–6 rating on BORG scale through increasing load (from tan to red to blue theraband tubing). Step 2: Build up to 3 sets with 1–3 min between sets. |
| Rocker (advanced only) | ||||||||
| Side | Sideways Band Stretch OR | |||||||
| Wood Chopper | ||||||||
| Open Chest | Over Head Band Stretch OR | |||||||
| Front Band Stretch OR | ||||||||
| Low Band Row | ||||||||
| Physical Activity | From day 1 | Gentle | Daily | 3 | 10 min | – | – | Build up to 30 mins continuous |
| From 4 weeks | Moderate | 5 times every week | – | 30 min | No restrictions after 12 weeks. | |||
| From 12 weeks | Moderate to Hard | |||||||