Coach Rob

🏋️ SHOULDER REHABILITATION

PHASE 1: ACUTE / PROTECTION (Weeks 0–2)

FOCUS: Pain control, gentle mobility, activate stabilizers.
Frequency: 3–4x/week

Day Plan (repeat each rehab day):

PENDULUM SWINGS – 3×30 sec each direction

SCAPULAR RETRACTION (seated or standing, no weights) – 3×12

ACTIVE ASSISTED SHOULDER FLEXION (lying on back) – 3×10

WALL ASSISTED EXTERNAL ROTATION (gently press hand into wall, hold 5 sec) – 3×8 each side

POSTURE RESET (stand tall, shoulders back, chin tuck) – 3×30 sec holds