Shoulder Rehab Protocol

This is a 7 day shoulder rehab protocol that can be implemented to maintain and restore shoulder health, function and stability.

Weekly Protocol
Day 1: Circuit 1
Day 2: Circuit 2
Day 3: Circuit 3
Day 4: REST
Day 5: Circuit 4
Day 6: Circuit 5
Day 7: REST

Each exercise in the circuit is completed for 12-15 reps and each circuit is done 1-3 times (runs).

Circuit 1:
DB Retractions
DB Protractions
Posterior Capsule Stretch

Circuit 2:
DB Cuban Rotations
Band External Rotations
Band Pull Aparts
Band Dislocates
Band Presses

Circuit 3:
Pull-up Retraction
Barbell Overhead Shrugs
Push-up Plus
Posterior Capsule Stretch

Circuit 4:
Incline DB Retraction
Prone "Y's"
Prone Internal Rotations

Circuit 5:
EQI Push-ups
Prone "T's"
Plate Halos

Extra Exercises that can be substituted in the circuits:
DB Internal / External Rotations
EZ Curl Cuban Rotations
EZ Curl Cuban Presses
Band Abduction / External Rotations

Face Pulls
http://www.youtube.com/watch?v=kexr7C...

Heavy Serratus Strengthening
http://www.youtube.com/watch?v=20Dqrd...

Skiers
http://www.youtube.com/watch?v=Cjb9lN...

Scarecrows
http://www.youtube.com/watch?v=JY0TMs...

Muscle Snatch
http://www.youtube.com/watch?v=k_NlwX...

Swiss Ball Push-ups
http://www.youtube.com/watch?v=Gskj86...

45 Degree Shrugs
http://www.youtube.com/watch?v=-QAnEw...

Ultimate Two Minute Warm-up Complex
http://www.youtube.com/watch?v=xCp-Yy...

Dip Shrugs
http://www.youtube.com/watch?v=ZYYEFH...

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Submitted by DMorgan on Sun, 04/05/2009 - 10:15am.

Flexibility/Mobility Drills

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