This is a 7 day shoulder rehabilitation program that can be implemented to maintain and restore shoulder health, function and stability. Always consult a physiotherapist prior to starting nay rehabilitation program after injury or surgery. It is important that you have no pain at this stage and if you feel any pain in doing any of the movements then make sure you seek clinical advice.
This particular program starts with three consecutive days of shoulder circuit workouts followed by a rest day, then another two days of circuits. Always complete a good warm up before the workouts and include some self massage therapy and stretching.
Day 1: Shoulder Circuit 1
Day 2: Shoulder Circuit 2
Day 3: Rest and Recovery
Day 4: Shoulder Circuit 3
Day 5: Shoulder Circuit 4
Day 6: Shoulder Circuit 5
Day 7: Rest and Recovery
NB. Good sleep and proper nutritional intake (food and supplements) are key components to effective recovery so every day in the program should include strategies to ensure your body is getting exactly what it needs to regenerate.
Warm-up: Prior to commencing each circuit workout, It is a good idea to use some self massage techniques using a foam roller, tennis ball or any other device that you like to improve mobility and tone in an around the shoulders. The amount of self myofascial release or massage that you do will depend on how much time you have available to workout. The more you do obviously the better and if you are able to try and see a hands on therapist as often as you can.
The Grid Foam Roller
Circuit Workout: Each exercise in the shoulder circuits are performed for 10-12 repetitions and each circuit is completed 1-3 times.
Foam Rolling (Self Myofascial Release)
• Lats
• Anterior Roll (chest and shoulders)
• Posterior Tennis Ball Roll
Dynamic Warm Up (Mobility and Stability)
• Kneeling Rotations
• Scapular Floor Slides
• Reach Roll and Lift
• Rib Pulls
• Incline Push Ups
Shoulder Circuit 1
• DB or Kettlebell Retractions
• DB Protractions
• Posterior Capsule Stretch
• Side lying Rotations
• Band Behinds
Shoulder Circuit 2
• DB Cuban Rotations
• Band External Rotations
• Band Pull Aparts
• Face Pulls
Shoulder Circuit 3
• Posterior Capsule Stretch
• Quad Ball Rocking
• Face Pulls With External Rotation
• Barbell Overhead Shrugs
• Prone “Y’s”
• Band Internal Rotations
Shoulder Circuit 4
• Band Internal Rotations
• Prone W’s / Band W Activation
• Push-up
Shoulder Circuit 5
• Band W Activation
• Lateral Moving Push Up
• Band External Rotations
• Prone “T’s”
• Prone W to L
