MoPro
TrainersEye · Shoulder Health
Shoulder Rehab A
Trainer's Eye
Phase 1 · Settle and glide · Session A

Let it hang.
Let it glide.
Let it settle.

Six movements that unload the joint, restore the first degrees of glide and switch the cuff on without lifting the arm.

  • Asession
  • P1Settle
  • 12:00on the clock
  • — donecompleted

Isometrics settle it

Holding a contraction without movement can reduce shoulder and tendon pain for a period afterwards.

Range in the morning

Stiff shoulders are stiffest on waking. A minute of gentle range before you get up changes the whole day.

Pain is not damage

Pain is an alarm, not a measure of tissue harm. It can stay switched on long after tissues have healed.

Three couplets · two rounds · twelve minutes · a shoulder that reaches

A

Unload it

Pendulum + scapular set
A1

Pendulum swings

60 s · slow reps

Lean on a table with the good arm; let the sore arm hang and swing forward and back.

Easier smaller swing  ·  Harder hold a light jug

R1R2—
A2

Scapular setting

12 × 5 s · ×2

Sitting tall, draw both shoulder blades gently down and back; hold five seconds.

Easier smaller squeeze  ·  Harder 10-s holds

R1R2
B

Wake the cuff

Rolls + isometric rotation
B1

Shoulder rolls

60 s · slow reps

Roll the shoulders back in the biggest slow circle that stays comfortable.

Easier smaller circle  ·  Harder one side at a time

R1R2—
B2

Isometric external rotation at the side

5 × 10 s · ×2

Elbow at the side bent 90°; press the back of the hand into a wall — no movement.

Easier gentler press  ·  Harder 15-s holds

R1R2
C

Glide it

Table slides + wall press
C1

Table slides — forward

60 s · slow reps

Hand flat on a table or towel; slide it forward and back as the body leans in.

Easier shorter slide  ·  Harder hold two seconds at the end

R1R2—
C2

Isometric abduction into a wall

5 × 10 s · ×2

Stand side-on; press the outside of the arm into the wall, elbow straight.

Easier gentler press  ·  Harder 15-s holds

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: up to 4/10 during, back to your normal by the next morning, no worse week to week.
  2. Stiff shoulder: work at the edge of range with mild stretch. Never force through sharp pain.
  3. Painful arc: stay below the height that catches. We raise that ceiling week by week.
  4. Isometric holds first — tension without movement settles an irritable shoulder.

Tick it off

MovementRound 1Round 2Best
A1Pendulum swingsslow reps in 60 s —
A2Scapular setting12 × 5 s
B1Shoulder rollsslow reps in 60 s —
B2Isometric external rotation at the side5 × 10 s
C1Table slides — forwardslow reps in 60 s —
C2Isometric abduction into a wall5 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-A