Shoulder Rehab

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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.

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

DieselCrew.com - Shoulder Rehab Protocol

Watch this video on YouTube

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

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Tags: allison ethier shoulder training, rehab, shoulder, video

Written by Allison Ethier

Allison Ethier, is a wellness lifestyle & body coach, IFBB Fitness Pro, and mom & coffee lover. She provides structured training, and flexible nutrition, to guide everyday athletes, to move better, build strength, and feel good in their own skin. B.Sc, B. Edu, NSCA-CPT, ISSN, PN1 info@allisonethier.com

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