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

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