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 exercises, you'll be doing the following exercises:

Chest Stretch on Foam Roller
Sets: 2 Reps: 3

Single Leg Pnf Pattern With Dumbbell
Sets: 3 Reps: 12

Single Arm Dumbbell Scaption
Sets: 3 Reps: 20

Kneeling Latissimus Dorsi Ball Stretch With Single Arm
Sets: 2 Reps: 3

Seated Upper Trap Stretch
Sets: 2 Reps: 3

Ball Wall Circles
Sets: 4 Reps: 20

Shoulder Pnf Arm Extension With Resistance Band
Sets: 3 Reps: 20

Day 2

Rest day!

Day 3

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

Chest Stretch on Foam Roller
Sets: 2 Reps: 3

Single Leg Pnf Pattern With Dumbbell
Sets: 3 Reps: 12

Single Arm Dumbbell Scaption
Sets: 3 Reps: 20

Kneeling Latissimus Dorsi Ball Stretch With Single Arm
Sets: 2 Reps: 3

Seated Upper Trap Stretch
Sets: 2 Reps: 3

Ball Wall Circles
Sets: 4 Reps: 20

Shoulder Pnf Arm Extension With Resistance Band
Sets: 3 Reps: 20

Day 4

Rest day!

Day 5

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

Chest Stretch on Foam Roller
Sets: 2 Reps: 3

Single Leg Pnf Pattern With Dumbbell
Sets: 3 Reps: 12

Single Arm Dumbbell Scaption
Sets: 3 Reps: 20

Kneeling Latissimus Dorsi Ball Stretch With Single Arm
Sets: 2 Reps: 3

Seated Upper Trap Stretch
Sets: 2 Reps: 3

Ball Wall Circles
Sets: 4 Reps: 20

Shoulder Pnf Arm Extension With Resistance Band
Sets: 3 Reps: 20

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout 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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