SHOULDER PAIN REHAB PROGRAM | STRETCHES & MOBILITY FOR ALL SHOULDER PAIN AND IMPINGEMENT

December 21, 2016

What You’ll Need To Perform These Drills

  1. 1.5 – 2 inch Band 65lbs Resistance

  2. Quarter Inch Thick Band 15lbs Resistance

  3. Dumbbell

  4. Wooden Dowel or Broom Stick

 

  1. Arm Pendulum 3 Sets of 10 Reps Front to back / Side to Side / Counter Clockwise / Clockwise

  2. Crossover Stretch Hold :30 Second for 3 Sets Each Arm

  3. Internal Rotation With Dowel 30 Second for 3 Sets Each Arm

  4. External Rotation With Dowel 30 Second for 3 Sets Each Arm

  5. Dowel Dislocates 3 Sets of 10 Reps

  6. Sleeper Stretch 30 Second for 3 Sets Each Arm

  7. Light Band Horizontal Row 3 Sets of 10 Reps

  8. External Rotation With Abducted Arm at 90 Degrees 3 Sets of 10 Reps

  9. External Rotation 3 Sets of 10 Reps

  10. Internal Rotation 3 Sets of 10 Reps

  11. Trap Raise Thumbs Up 3 Sets of 15 Reps

  12. Elbow Flexion 3 Sets of 8 Reps

  13. Elbow Extension 3 Sets of 8 Reps

  14. Scapula Retraction 3 Sets of 10 Reps

  15. Horizontal Abduction With Dumbbell 3 Sets of 8 Reps

  16. Banded Arnold Press 3 Sets of 10 Reps

  17. Incline Y’s 3 Sets of 15 Reps

  18. External Rotation Stretch Hold for 2:00 Minutes

  19. Internal Rotation Stretch Hold for 2:00 Minutes

     

     

     

     

     

     

     

     

     

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©2016 BY MIKE SMITH DESIGNS.