Shoulder Rehab Exercises

Phase 2

  • 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 6 activities, you'll be doing the following activities:

Prone rear delt row on ball
Sets: 3 Reps: 10

Alternating dumbbell shoulder press seated on ball
Sets: 3 Reps: 10

Kneeling floor latissimus dorsi stretch
Sets: 2 Reps: 10

Standing levator scapulae stretch
Sets: 2 Reps: 10

Standing sternocleidomastoid stretch
Sets: 2 Reps: 10

Dumbbell uppercut to overhead press
Sets: 3 Reps: 8

Day 2

Rest day!

Day 3

This daily workout contains 6 activities, you'll be doing the following activities:

Prone rear delt row on ball
Sets: 3 Reps: 10

Alternating dumbbell shoulder press seated on ball
Sets: 3 Reps: 10

Kneeling floor latissimus dorsi stretch
Sets: 2 Reps: 10

Standing levator scapulae stretch
Sets: 2 Reps: 10

Standing sternocleidomastoid stretch
Sets: 2 Reps: 10

Dumbbell uppercut to overhead press
Sets: 3 Reps: 8

Day 4

Rest day!

Day 5

This daily workout contains 6 activities, you'll be doing the following activities:

Prone rear delt row on ball
Sets: 3 Reps: 10

Alternating dumbbell shoulder press seated on ball
Sets: 3 Reps: 10

Kneeling floor latissimus dorsi stretch
Sets: 2 Reps: 10

Standing levator scapulae stretch
Sets: 2 Reps: 10

Standing sternocleidomastoid stretch
Sets: 2 Reps: 10

Dumbbell uppercut to overhead press
Sets: 3 Reps: 8

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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