SHOULDER PAIN REHAB PROGRAM | STRETCHES & MOBILITY FOR ALL SHOULDER PAIN AND IMPINGEMENT
What You’ll Need To Perform These Drills
1.5 – 2 inch Band 65lbs Resistance
Quarter Inch Thick Band 15lbs Resistance
Dumbbell
Wooden Dowel or Broom Stick
Arm Pendulum 3 Sets of 10 Reps Front to back / Side to Side / Counter Clockwise / Clockwise
Crossover Stretch Hold :30 Second for 3 Sets Each Arm
Internal Rotation With Dowel 30 Second for 3 Sets Each Arm
External Rotation With Dowel 30 Second for 3 Sets Each Arm
Dowel Dislocates 3 Sets of 10 Reps
Sleeper Stretch 30 Second for 3 Sets Each Arm
Light Band Horizontal Row 3 Sets of 10 Reps
External Rotation With Abducted Arm at 90 Degrees 3 Sets of 10 Reps
External Rotation 3 Sets of 10 Reps
Internal Rotation 3 Sets of 10 Reps
Trap Raise Thumbs Up 3 Sets of 15 Reps
Elbow Flexion 3 Sets of 8 Reps
Elbow Extension 3 Sets of 8 Reps
Scapula Retraction 3 Sets of 10 Reps
Horizontal Abduction With Dumbbell 3 Sets of 8 Reps
Banded Arnold Press 3 Sets of 10 Reps
Incline Y’s 3 Sets of 15 Reps
External Rotation Stretch Hold for 2:00 Minutes
Internal Rotation Stretch Hold for 2:00 Minutes
