Tips for Preventing Shoulder Pain At Home with Pop-Doc

A new book called Pop-Doc joins the at-home recovery track along with the telemedicine apps

that send doctors to your door; but in this case, recovery rates are elevated by the patients

themselves.

Created by leading orthopedic surgeon, Dr. David Neuman, Pop-Doc is the first at-home

program that helps people recover from shoulder surgery right at home.

The book is not meant for patients to become health and medical experts; but rather, to

provide them with basic knowledge and exercises that will allow them to speed up their

recovery process.

Co-Author of Pop-Doc and Owner of ActiveCare Physical Therapy, Karena Wu, says:

“I would show patients certain exercises in the office,

but it’s hard for them to truly replicate those moves

at home without seeing it firsthand and reading

about it step-by-step.

This book takes the guess work out of the recovery

process by really spelling it out for patients.”

Shoulder exercises such as “advanced flexion on the floor,” “standing abduction with towel,”

and “side lying external rotation,” are featured in Pop-Doc.

Here are some previews to those exercises and what to expect in the book:

Passive Mobility 15 – Advanced Flexion on Floor

• Start on your hands and knees on the floor or an exercise table, hands directly under your
shoulders and knees directly under your hips.
• Sit back onto your heels, keeping your palms flat on the floor.
• Keep your arms straight and drop your head and shoulders down toward the floor.
• Hold for a minimum of 30 seconds, then slowly return to the starting position.
• Repeat 10 times, up to twice a day.

Passive Mobility 18 – Standing Abduction with Towel

• Stand with both hands holding opposite ends of a towel.
• Bring the involved arm up sideways and overhead by pulling the towel with the uninvolved hand.
• Keep the involved arm straight.
• Hold the arm at the end position for 2-3 seconds, then slowly return to the starting position.
• THE INVOLVED ARM MUST REMAIN PASSIVE/RELAXED.
• Repeat 10 times, 1-3 sets, up to twice a day.

Active Mobility 9 – Side Lying External Rotation

• This exercise should be done with nothing in your hands. Once you have full motion and
good control, you may add a comfortable weight to increase strength.
• Lie on the side of the uninvolved shoulder.
• Place a rolled-up towel between the involved elbow and your trunk.
• Bend the involved elbow to 90 degrees, palm facing down.
• Rotate the involved arm up toward the ceiling, keeping the elbow against your trunk.
• Hold for 2 seconds, then slowly return to the starting position.
• Repeat 10 times, 1-3 sets, up to twice a day.

With the Pop-Doc program, expect to:

• Build muscle tone
• Work on conditioning
• Learn about proprioception (joint position awareness)
• Stretch
• Get stronger
• Increase endurance
• Become more flexible

From at-home preventative treatments, anatomy education, shoulder surgery rundowns,

post-surgery need-to-knows, physical therapy regimens and exercises, Pop-Doc is your

very own orthopedic surgeon and physical therapist right at home.

According to Dr. Neuman, here are all the ways that make Pop-Doc unique:

• Offer purchase-of-home exercises that are tailored to begin at a specific time after specific joint surgeries.
• Offer a social forum where people can come together and ‘talk’ about their joint pain and/or dysfunction.
• Offer access to the not-for-profit joint health initiative, Jeo-Joint Education Outreach.
• Offer purchase-of-specific home exercises that help people maintain and preserve their joint function.
• Promote a new regimen regarding tips and suggestions to alleviate joint pain by being pre-active.
• Offer a unique business model to medical providers to promote their business, submit blog posts and
help their patients in their understanding of joints.

About the Author
Camile Sardina is a communications chameleon living in NYC. People inspire her. Food excites her. Writing, music and dance revive her. (@camilesardina)

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