Recover with a guided plan.
The shoulder joint is what gives you access to feeding, grooming, and moving things around in your environment, in other words it's pretty dang important. With that being said, it’s no wonder why it's sore due to all that it does. No worries, you are not meant to live with that ache or pain you have been dealing with. This 8 week program will guide you step-by-step on how to improve mobility, reduce pain by using movements that release natural pain killers, and start building the foundational strength needed for success for the entire shoulder complex! If you are looking for more of a challenge, check out our Shoulder Prehab Program!
This program is best suited for those with moderate to severe (5+/10) shoulder pain including: Shoulder arthritis, AC/SC joint injury, SICK scapula/scapular dyskinesis, shoulder/scapular position issues, scapular winging, shoulder separation, labrum/bicep issues, biceps tendinitis, shoulder instability, volleyball/baseball/basketball athletes with shoulder pain, shoulder sprain, shoulder GIRD, pectoralis major/minor strain, deltoid pain, any surgery other than rotator cuff repair with no exercise restriction and MD clearance, and upper trapezius discomfort/strain.
- Duration
- 8 weeks
- Frequency
- 3-6x/week
- Instructor
- Arash Maghsoodi PT, DPT, CSCS
8-week arc
What you work through
- Week 1
Learn ways to calm down any pain or discomfort your shoulders may be feeling through the analgesic effect of isometric exercises.
- Week 2
Take back control of your shoulder motion through gentle shoulder range of motion exercises improving flexibility of the tissue that surrounds your shoulder.
- Week 3
The shoulder blade, a.k.a scapula, is the core of your shoulder, you will learn ways to better activate and control your shoulder blades this week.
- Week 4
You will progress to stretching your shoulders carefully up overhead, controlling your scapulas in higher ranges of motion, and continue to strengthen your shoulders.
- Week 5
It is critical to have strength in all shoulder positions, you will begin strengthening your shoulders in higher ranges of motion this week.
- Week 6
Get ready for the burn! You will progress to supersetting this week to build stronger shoulders. Stronger shoulders = more stability = less muscle guarding and pain=happy shoulders.
- Week 7
This week will overall challenge your thoracic spine mobility, shoulder mobility, and shoulder strength to the next degree!
- Week 8
Get ready to get that arm up for a high five because you’ve earned it! In the last week you’ll start learning how to lift your shoulder up overhead while continuing a lot of stability work.
Fit check
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