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 exercises, you'll be doing the following exercises:

Dumbbell Uppercut to Overhead Press
Sets: 3 Reps: 8

Prone Rear Delt Row on Ball
Sets: 3 Reps: 10

Standing Sternocleidomastoid Stretch
Sets: 2 Reps: 10

Standing Levator Scapulae Stretch
Sets: 2 Reps: 10

Kneeling Floor Latissimus Dorsi Stretch
Sets: 2 Reps: 10

Alternating Dumbbell Shoulder Press Seated on Ball
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

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

Dumbbell Uppercut to Overhead Press
Sets: 3 Reps: 8

Prone Rear Delt Row on Ball
Sets: 3 Reps: 10

Standing Sternocleidomastoid Stretch
Sets: 2 Reps: 10

Standing Levator Scapulae Stretch
Sets: 2 Reps: 10

Kneeling Floor Latissimus Dorsi Stretch
Sets: 2 Reps: 10

Alternating Dumbbell Shoulder Press Seated on Ball
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

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

Dumbbell Uppercut to Overhead Press
Sets: 3 Reps: 8

Prone Rear Delt Row on Ball
Sets: 3 Reps: 10

Standing Sternocleidomastoid Stretch
Sets: 2 Reps: 10

Standing Levator Scapulae Stretch
Sets: 2 Reps: 10

Kneeling Floor Latissimus Dorsi Stretch
Sets: 2 Reps: 10

Alternating Dumbbell Shoulder Press Seated on Ball
Sets: 3 Reps: 10

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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