I have a number of clients who come to me with shoulder issues. Causes range from overtraining, injuries that have been ignored, or poor posture from sitting around at the computer all day. I am surprised at how many people cannot lift their arms straight over their head.
Anyhow, here is a video by the DieselCrew.com on Shoulder rehab. They have many more videos on rehab of the shoulder on their youtube channel.
You cannot lift effectively if you are injured or in pain.
A.
Schedule: 5 circuits
Day 1: Circuit 1
Day 2: Circuit 2
Day 3: Circuit 3
Day 4: rest
Day 5: Circuit 4
Day 6: Circuit 5
Day 7: rest
Volume: 12-15 reps per movements, 3-4 x through each circuit
Allison Ethier
Circuit 1:
DB Retractions
DB Protractions
Posterior Capsule Stretch
Circuit 2:
DB Cuban Rotations
Band External Rotations
Band Pull Aparts
Band Shoulder Breakers
Band Presses
Circuit 3:
Pullup Retractions
Barbbell Shrug Ups
Pushups Plus
Posterior Capsule Stretch
Circuit 4:
Incline DB Retractions
Prone Y’s – thumbs up
Prone Internal Rotations
EQI Pushups
Circuit 5:
Prone T’s (thumbs up)
Plate Halos
Additional Exercises
DB Seated Internal/External Rotations
EZ Curl Cuban Rotations
Horizontal Abduction External Rotation
