So in the first of my two blog posts about shoulders I had mentioned that I'd post up what I have been doing for my own shoulder rehab - with full success I might add.

It looks like this:

1. Thoracic Extensions on a Foam Roller
2. Shoulder Dislocations
3. Supine One-Arm Dumbbell Protractions and/or Scapular Push Ups
4. Behind-the-Neck Band Pull Aparts and/or Scapular Wall Slides
5. Prone Internal Rotations
6. Prone Trap Raises

I would do this as often as I could - it was nearly daily. I was doing 10-15 reps of each movement, sometimes two sets.

I put together a youtube clip of the above exercises just in case you don't know what some of them are. I couldn't convert the Scapular Push Up clip I have so that's not included. (seems so boring without any music added to it :lol:)

Posted Jun 13, 2008 by Erik Ledin.
This entry is filed under Training.