beginner level

Shoulder Rehab Exercises: Phase 1

Looking to rehab from shoulder problems? Find simple rotator cuff exercises here.

Perform three days a week with one day of rest between workouts (i.e., Monday, Wednesday, Friday).

The primary goal of conservative management for shoulder conditions is to reduce pain and improve function, and exercise rehabilitation is typically the cornerstone of this conservative management plan. Rather than treating the pathology, the goal of exercise as part of physiotherapy management is to correct modifiable physical impairments thought to contribute to pain and dysfunction. Therapeutic exercise is widely used in the treatment and management of a variety of shoulder disorders. It is widely recommended to address dysfunctions in mobility, posture, muscle activation, proprioception, and strength, and it is backed up by a large body of research.

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

Rest day!

Rest day!

Rest day!

Rest day!

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