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Shoulder Program

Progressive rehab routine focusing on mobility, stability, and strength.

Form Tips:

  • Smooth and controlled movements
  • Steady breathing
  • Squeeze shoulder blades
  • Shoulders down
  • Good posture
  • Quality > quantity

Warm-Up

3 × 60s hold
daily
0/3 sets
60s

Execution:

  • Stand straight and bring one arm across chest
  • Use opposite hand to gently pull arm closer
  • Feel gentle stretch in back of shoulder
  • Maintain steady breathing and relaxed shoulders
2 × 20 reps
2×/day
0/2 sets
Rep 1 of 20

Execution:

  • Start with arm by side
  • Extend wrist and fingers
  • Gently tilt head away from arm
  • Return to start position
  • Perform smooth, controlled movements
3 × 60s hold
daily
0/3 sets
60s

Execution:

  • Stand straight with affected arm at side
  • Bend elbow 90° (upper arm against body)
  • Hold stick behind elbow with opposite hand
  • Use stick to gently rotate affected arm outward
  • Keep upper arm pinned to side throughout
  • Like opening a gate while keeping the hinge still
2 × 5s hold
4×/week
0/2 sets
Rep 1 of 10
5s

Execution:

  • Stand sideways to anchor point at shoulder height
  • Position upper arm parallel to floor (90° to body)
  • Elbow bent 90° gripping band
  • Slowly walk backward, maintaining angles
  • Walk back in with control
  • Think of carrying a tray without tilting

Strength

5 × 10 reps
2×/week
0/5 sets
Rep 1 of 10

Execution:

  • Start at top of pull-up position
  • Lower body very slowly with control
  • Focus on shoulder blade movement
  • Maintain proper form throughout descent
3 × 3s hold
3×/week
0/3 sets
Rep 1 of 10
3s

Execution:

  • Start with arm at shoulder height
  • Lower arm with control
  • Hold for 3 seconds at bottom position
  • Return to start position
3 × 10s hold
2×/week
0/3 sets
Rep 1 of 12
10s

Execution:

  • Stand with weights at thighs
  • Pull elbows up to shoulder height
  • Hold position for 5-10 seconds
  • Lower with control
3 × 20-40 ft
2×/week
0/3 sets

Execution:

  • Hold kettlebell at shoulder height
  • Elbow at 90 degrees
  • Walk specified distance
  • Maintain stable shoulder position
3 × 6s hold
3×/week
0/3 sets
Rep 1 of 8
6s

Execution:

  • Light dumbbells, slight elbow bend
  • Raise to shoulder height
  • 6-second lowering phase
  • Control throughout movement
3 × 10s hold
2×/week
0/3 sets
Rep 1 of 10
10s

Execution:

  • Arms at sides, elbows bent
  • Rotate shoulders externally
  • Hold end position
  • Return with control
3 × 10 reps
4×/week
0/3 sets
Rep 1 of 10

Execution:

  • Stand on resistance band, feet shoulder-width
  • Hold band handles, arms at sides
  • Raise arms up and slightly out (Y shape)
  • Arms about 45° from body
  • Stop just before pain point

Key point: Go to point just before pain sets in, hold, slowly lower

3 × 3s hold
3×/week
0/3 sets
Rep 1 of 8
3s

Execution:

  • Light dumbbells at sides
  • Raise arms out to sides to shoulder height
  • Keep slight bend in elbows
  • Hold for 3 seconds at top
  • Lower with control
3 × 10 reps
2×/week
0/3 sets
Rep 1 of 10

Execution:

  • Seated at cable machine or with band overhead
  • Grasp bar/band wider than shoulder width
  • Pull down to upper chest
  • Squeeze shoulder blades together
  • Control through full range of motion

Note: Do this shit under supervision until you're confident. Adjust as needed.