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

Assist it up.
Let the good arm
do the lifting.

Active-assisted range: the good arm carries the sore one through the movement, so the joint gets range without effort.

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

Gentle beats aggressive

For a stiff shoulder, stretching within pain limits produces better outcomes than pushing hard into pain.

Range before strength

Loading a stiff shoulder through a short range builds strength in a range you cannot use. Win the range first.

Warm before range

A warm shoulder moves further. That is why the first minutes of every session are easy.

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

A

Assisted lift

Pendulum circles + retraction
A1

Pendulum circles

60 s · slow reps

Let the hanging arm draw slow circles, growing as it eases — both directions.

Easier smaller circles  ·  Harder hold a light jug

R1R2—
A2

Scapular retraction squeezes

15 reps · ×2

Squeeze the blades together for two seconds, then release fully.

Easier smaller range  ·  Harder 3-s holds

R1R2
B

Stick work

Supine stick lift + isometric rotation
B1

Supine stick-assisted flexion

60 s · slow reps

Lying down, broomstick in both hands; the good arm pushes the sore arm overhead.

Easier raise less far  ·  Harder pause at the top

R1R2—
B2

Isometric internal rotation into a wall

5 × 10 s · ×2

Elbow at the side; press the palm into a door frame — no movement, just tension.

Easier gentler press  ·  Harder 15-s holds

R1R2
C

Mid-back

Thoracic extension + prone set
C1

Seated thoracic extension

60 s · slow reps

Hands behind the head; arch the mid-back over the chair back and return.

Easier smaller range  ·  Harder hold two seconds

R1R2—
C2

Prone scapular setting

12 × 5 s · ×2

Face down, arms by the sides; set the blades down and back without lifting the arms.

Easier shorter holds  ·  Harder lift the hands slightly

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 circlesslow reps in 60 s —
A2Scapular retraction squeezes15 reps
B1Supine stick-assisted flexionslow reps in 60 s —
B2Isometric internal rotation into a wall5 × 10 s
C1Seated thoracic extensionslow reps in 60 s —
C2Prone scapular setting12 × 5 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-B