Practice
Film a set and the camera counts and times it — or, for a drill it cannot count, keeps the movement as proof while you type in the count. Or just type in what you did. Either way, say how much it hurt, and the pain rule tells you what to do next time.
Want to see an example first? Watch the counter read a sample set — no camera needed. First time? Try your first set, one step at a time.
Rest the shoulder today
Warning signs: see a clinician first
Do not start, or stop, if any of these apply to you:
- The pain started with a fall, a dislocation, or a sudden pop or tear, and you cannot lift the arm since.
- Numbness, tingling or pins and needles running down the arm or into the hand.
- Weakness that is getting worse, or the arm suddenly much weaker than the other.
- Pain that wakes you at night and does not ease when you change position.
- Swelling, redness, heat or a fever with the pain.
- Pain in the chest, jaw or left arm with breathlessness or sweating — call emergency services.
- A visible lump, change in shape, or the shoulder looking different from the other.
These are general reasons to have a shoulder examined. They are not a complete list.
Dose: · how to do it
Film it
Where to put the phone, with a picture.
The video never leaves this device. The pose model runs here in the browser, and only twelve joint positions per frame — no face — are kept as proof.
Loading the pose model…
What was counted, and when
What you did
See your progress — and tomorrow morning, add how the shoulder feels there.