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

Crossbody Stretch

3 × 60 seconds
Daily

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

External Rotation Stretch (with Stick)

2-3 × 60 seconds
Daily

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

90/90 External Rotation Walk Out

2 × 10 reps (5 sec each)
3-4×/week

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

Front Raise (Y) Banded

2-3 × 8-10 reps
3-4×/week

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

Dumbbell Front Raise (Eccentric)

3 × 6-8 reps (6-sec lowering)
3×/week

Execution:

  • Light dumbbells in hands, palms facing up
  • Slight bend in elbows (not locked)
  • Raise arms to shoulder height at moderate pace
  • Lower very slowly (6-second count)
  • Like slowly pouring water from a pitcher

Movie Stars (Rotator Cuff)

3 × 6-10 reps (3-sec hold)
3×/week

Execution:

  • Sit on bench, affected arm's elbow on same-side knee
  • Hold light dumbbell in affected hand
  • Start with forearm pointing outward (L shape)
  • Slowly rotate arm inward toward floor
  • Hold 3 seconds at bottom position
  • Keep elbow firmly planted throughout

Lateral Raises with Holds

3 × 6-8 reps (3-sec hold)
3×/week

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

Lat Pull Downs

3 × 8-12 reps (3-3-3 tempo)
2×/week

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.