Shoulder Rehab: Best Rotator Cuff Exercises, Get Your Free Fitness Training App

Phase 2

  • beginner level

Looking for a shoulder rehab? Find the rotator cuff exercises here - download your free fitness training app. 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 dumbbell, 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.

Day 1

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

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

Dumbbell Uppercut to Overhead Press
Sets: 3 Reps: 8

Prone Rear Delt Row 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:

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

Dumbbell Uppercut to Overhead Press
Sets: 3 Reps: 8

Prone Rear Delt Row 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:

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

Dumbbell Uppercut to Overhead Press
Sets: 3 Reps: 8

Prone Rear Delt Row 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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