Shoulder Rehab: Rotator Cuff Exercises
beginner level
Shoulder Rehab: Phase 2Looking for a shoulder rehabilitation plan? Find simple rotator cuff exercises here.
Perform three days a week with one day of rest between workouts (i.e., Monday, Wednesday, Friday).
The shoulder rehabilitation protocol is divided into two parts: flexibility and strength. The first component of shoulder rehabilitation is flexibility, which includes range of motion (ROM), static stretching, and dynamic stretching.
ROM refers to the desired degrees of range of motion of a movement pattern that is pain-free and can be assisted or unassisted with a stick/towel. Static stretches are painless stretches that are held for 20-30 seconds and repeated 3-6 times.
Dynamic stretches are painless stretches that are held for 1-5 seconds and repeated 10-15 times. The second component of shoulder rehabilitation is strength, which includes dumbbells, tubing, and functional exercises.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 6 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 10
- Sets: 2
- Reps: 10
- Sets: 2
- Reps: 10
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 10
Rest day!
This daily workout contains 6 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 10
- Sets: 2
- Reps: 10
- Sets: 2
- Reps: 10
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 10
Rest day!
This daily workout contains 6 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 10
- Sets: 2
- Reps: 10
- Sets: 2
- Reps: 10
- Sets: 3
- Reps: 8
- Sets: 3
- Reps: 10
