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.