Shoulder Rehab Exercises

Phase 1

  • beginner level

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday).

Day 1

This daily workout contains 7 activities, you'll be doing the following activities:

Single arm dumbbell scaption
Sets: 3 Reps: 20

Kneeling Latissimus dorsi ball stretch with single arm
Sets: 2 Reps: 3

Shoulder PNF arm extension with resistance band
Sets: 3 Reps: 20

Ball wall circles
Sets: 4 Reps: 20

Seated upper trap stretch
Sets: 2 Reps: 3

Single leg PNF pattern with dumbbell
Sets: 3 Reps: 12

Chest stretch on foam roller
Sets: 2 Reps: 3

Day 2

Rest day!

Day 3

This daily workout contains 7 activities, you'll be doing the following activities:

Single arm dumbbell scaption
Sets: 3 Reps: 20

Kneeling Latissimus dorsi ball stretch with single arm
Sets: 2 Reps: 3

Shoulder PNF arm extension with resistance band
Sets: 3 Reps: 20

Ball wall circles
Sets: 4 Reps: 20

Seated upper trap stretch
Sets: 2 Reps: 3

Single leg PNF pattern with dumbbell
Sets: 3 Reps: 12

Chest stretch on foam roller
Sets: 2 Reps: 3

Day 4

Rest day!

Day 5

This daily workout contains 7 activities, you'll be doing the following activities:

Single arm dumbbell scaption
Sets: 3 Reps: 20

Kneeling Latissimus dorsi ball stretch with single arm
Sets: 2 Reps: 3

Shoulder PNF arm extension with resistance band
Sets: 3 Reps: 20

Ball wall circles
Sets: 4 Reps: 20

Seated upper trap stretch
Sets: 2 Reps: 3

Single leg PNF pattern with dumbbell
Sets: 3 Reps: 12

Chest stretch on foam roller
Sets: 2 Reps: 3

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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