How to Shoulder Rehab

Shoulder Rehab 101

backanatomy

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=kexr7CqnVng

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

Skiers
http://www.youtube.com/watch?v=Cjb9lNWsxac

Scarecrows
http://www.youtube.com/watch?v=JY0TMsw7W74&feature=PlayList&p=713C89B08373C720&index=6

Muscle Snatch
http://www.youtube.com/watch?v=k_NlwXBs37E

Swiss Ball Push-ups
http://www.youtube.com/watch?v=Gskj86_ksNc

45 Degree Shrugs
http://www.youtube.com/watch?v=-QAnEwP1lJ0

Dip Shrugs
http://www.youtube.com/watch?v=ZYYEFHL44W0

Ultimate Two Minute Shoulder Warm-up

Bookmark and Share
[del.icio.us] [Digg] [Google] [LinkedIn] [StumbleUpon] [Windows Live] [Yahoo!] [Email] More »
Powered by Bookmarkify™
order soma fda celebrex cheap effexor xanax pill ultracet online tylenol codeine order lasix viagra supplier hydrocodone cheap buy cheap phentermine liquid detox finasteride propecia ciprofloxacin cipro acyclovir drug carisoprodol cheapest vicodin online pharmacy lortab 5 tramadol price vicodin abuse order acomplia cipro ciprofloxacin viagra levitra natural detox diet viagra pill aderal testosterone pills valium online discount soma baby tylenol buy ephedra online xanax cheap xanax drug zocor side effects online purchase viagra testosterone patch tramadol hci percocet dosage weaning off effexor order adipex buy lipitor bupropion xl zoloft side affects neurontin withdrawal propecia prices oxycodone pictures xanax without prescription xanax withdrawal symptoms buy ionamin online mail order viagra phentermine cheap no prescription xanax online pharmacy online pharmacy adderall buy soma adderall canada lipitor zocor buying xanax online lasix dosage discount meridia detox shampoo sertraline zoloft ambien buy hoodia gordonii diet pill metformin er ultram medicine metformin lactic acidosis hydrocodone abuse phentermine adipex hoodia extract effexor 75 mg detoxing pharmacy viagra synthroid medication viagra prescription online generic amoxicillin lemonade detox diet acyclovir chicken pox prescription adipex allegra medication detox foot patch oxycodone hydrochloride zithromax online online doxycycline alprazolam tablets drug lipitor codeine abuse ultram er detox patch viagra wholesale xanax withdrawal buy ionamin lorazepam withdrawal diazepam side effects hoodia weight loss pills viagra natural azithromycin tablets detox 7 internal body cleanser viagra mail order online sildenafil fioricet with codeine bontril diet pills drug xanax scholarship tylenol cheap zocor watson hydrocodone buy zocor acyclovir cost buy valium uk hydrocodone dose claritin d 24 hour ionamin forte cialis online order neurontin dose lipitor online hydrocodone overnight lortab buy codeine otc buy celexa online oral lamisil xenical orlistat what is xanax buy ultracet online drug detox rehab celexa vs lexapro effects of percocet viagra versus levitra generic valium lipitor generic medication oxycodone buy hydrocodone without a prescription online soma xanax and pregnancy iui clomid ambien pharmacy cheap xanax online actos metformin 5mg valium zoloft and alcohol amoxicillin capsules ephedra for sale cialis online prescription vicodin prescription online detox foot baths ativan drug hoodia trim phentermine without a prescription lasix mg herbs detox bupropion hcl hydrocodone mg cialis levitra viagra buy carisoprodol levaquin drug soma pharmacy buy xanax online ultram prescription oxycodone price pill zyrtec where to buy phentermine soma muscle relaxant apap oxycodone detox products cheap ultram testosterone booster phentermine 15 20mg levitra viagra tablets viagra 50mg 20mg lexapro lamictal anxiety bontril 105 butalbital fioricet prozac alcohol free viagra diet pills for women viagra sex detox cleansing doxycycline side effects valium for sale effects of testosterone detox program with ephedra natural testosterone increase testosterone injections levitra buy online xanex weight loss and prozac lortab 10 500 tramadol 50 mg adipex 37 5 mg lipitor medication clonzepam hydrocodone 10mg impotence viagra liver detox cialis overnight propecia online supplier viagra buy oxycodone online xanax detox lortab generic drug meridia