Here’s various shoulder rehab protocols and methods for reducing shoulder pain, preventing future shoulder pain and restoring proper shoulder position and health.
How To Do Shoulder Rehab
An important note to remember, you can rehab your shoulder perfectly but if your still performing the offending movements that are continually injuring it you’ll continue to have shoulder pain. Here’s some common every day activities that can hurt your shoulder joint.
[green_tick_1_list width="100%"]- Carrying a heavy bag like a computer bag or purse over the same shoulder daily.
- Holding a baby or infant child in the same way daily.
- Performing the same exercises or performing too much overhead pressing consistently.
- Sleeping on the same side every night.
Here’s how to structure your weekly shoulder rehab program so that you’ll achieve optimal results and reduced pain in about 4 weeks.
Day 1: Overhead shoulder rehab
Dumbbell Y’s
Seated Wall Flyes
Lat Pull Down Shoulder Depressions
All movements are done with light weight for three sets of fifteen reps.
Day 2: External rotation improvements
Side lying posterior capsule stretch
Standing cable external rotation
Low to high standing cable external rotation
All movements are done with light weight for three sets of fifteen reps.
Day 3: Rest
Day 4: Shoulder blade scapular depression strength increase
Standing band pull apart
Standing cable reverse flyes
Incline dumbbell T’s
All movements are done with light weight for three sets of fifteen reps.
Day 5: Off
Day 6: Serratus strength
Push up plus
Flat dumbbell top off finishes
All movements are done with light weight for three sets of fifteen reps.
Day 7: Band shoulder work
Standing mini band shoulder external rotation
Standing band pull aparts
Why upright rows are bad for your shoulders
Upright rows are terrible for your shoulder health. I know a lot of old school or bodybuilding heavy people will love it but their terrible. Understanding anatomy you see that the upward rotation of your scapula(shoulder blade) while also internally rotating your shoulder at the same time causes compression and friction on your AC joint. Ever have shoulder pain randomly? It’s your AC joint.
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{ 1 comment… read it below or add one }
Great post.
But I have different experience with OverHead Presses. I stopped doing Presses after getting impingement syndrome, but pain persisted. It was only after I started doing Shoulder Press with whole range of motion, without a single jerk, 50-70% of max, 12-15 reps my shoulders became healthier.