Shoulder Program

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

Execution:

• Start with arm by side
• Extend wrist and fingers
• Gently tilt head away from arm
• Return to start position
• Perform smooth, controlled movements

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

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

Execution:

• Start at top of pull-up position
• Lower body very slowly with control
• Focus on shoulder blade movement
• Maintain proper form throughout descent

Execution:

• Start with arm at shoulder height
• Lower arm with control
• Hold for 3 seconds at bottom position
• Return to start position

Execution:

• Stand with weights at thighs
• Pull elbows up to shoulder height
• Hold position for 5-10 seconds
• Lower with control

Execution:

• Hold kettlebell at shoulder height
• Elbow at 90 degrees
• Walk specified distance
• Maintain stable shoulder position

Execution:

• Light dumbbells, slight elbow bend
• Raise to shoulder height
• 6-second lowering phase
• Control throughout movement

Execution:

• Arms at sides, elbows bent
• Rotate shoulders externally
• Hold end position
• Return with control

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

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

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