PHASE 1: SHOULDER REHAB
This phase is designed to help with any significant shoulder pain or any issues secondary to a new injury. All of the exercises are focused on gentle mobility & muscle activation via assisted range of motion & isometrics.
This second portion of this phase is designed to further eliminate any aches or discomfort with progressive mobility & muscle activation exercises.
The goal is to improve & achieve your maximum range of motion and get comfortable with moving your shoulder and shoulder blade through different planes of motions.
Depending on your condition, you might feel better immediately during or after Phase 1, but either way, keep going and progress through all the phases for maximal results.
PHASE 2: SHOULDER FOUNDATIONS
The theme with phase 2 is building on graded exposure to various fundamental motions at the shoulder and above & below the shoulder. It’s time to target the rotator cuff, serratus anterior, deltoids, pecs, lats, and the traps!
There will also be more challenging shoulder girdle stability exercises working on the ability to move and control your shoulders & shoulder blades. This is how we establish the foundations!
PHASE 3: SHOULDER ADVANCED STRENGTHENING
Phase 3 focuses on progressive shoulder and scapular strengthening & stabilization exercises. A main focus is incorporating the entire body into shoulder-specific exercises to increase the demand on your shoulders.
Single-arm (unilateral) exercises are emphasized to eliminate any asymmetries that could be contributing to negative compensations or shoulder-injury risk factors.
PHASE 4: BULLETPROOF SHOULDERS
Phase 4 focuses on advanced upper body strengthening and stabilization exercises. It’s time to build a strong shoulder girdle to truly rehab your shoulders!
This phase includes tri-planar movements, unilateral exercises that challenge core strength, and exercises that are velocity-focused!