How To Do Shoulder Rehab For Shoulder Pain

Shoulder Rehab

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.

  • 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. Gaurav Kapil
    5 years ago

    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.

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