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

Walk it
up the wall.
One finger at a time.

The wall does the work: fingers climb, the arm follows, and the joint gains range without the muscles fighting it.

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

Frozen shoulder has three stages

Freezing, frozen and thawing. It usually resolves, but it takes many months — and movement shortens the road.

The capsular pattern

A truly stiff shoulder loses outward rotation first, then raising the arm to the side, then reaching behind the back.

Closed chain calms

Weight through the hand — a wall press or a quadruped hold — loads the cuff with the joint compressed and settled.

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

A

Climb

Wall walk + isometric flexion
A1

Wall walk — forward

60 s · slow reps

Face the wall; walk the fingers up as high as comfort allows, walk them down.

Easier stand further back  ·  Harder stand closer

R1R2—
A2

Isometric flexion into a wall

5 × 10 s · ×2

Face the wall; press the front of the fist into it with the elbow straight.

Easier gentler press  ·  Harder 15-s holds

R1R2
B

Slide out

Table slides + serratus punch
B1

Table slides — outward

60 s · slow reps

Side-on to the table; slide the hand out to the side and back, body leaning with it.

Easier shorter slide  ·  Harder further out

R1R2—
B2

Supine serratus punch

15 reps · ×2

On your back, arm straight up; punch the hand toward the ceiling, blade lifting off.

Easier smaller punch  ·  Harder hold a light jug

R1R2
C

Across

Cross-body reach + press-back
C1

Cross-body reach — assisted

60 s · slow reps

Good hand under the sore elbow; guide the arm across the chest and back.

Easier smaller range  ·  Harder hold three seconds

R1R2—
C2

Seated press-back extension hold

5 × 10 s · ×2

Hands on the chair seat beside the hips; press down and hold, chest tall.

Easier gentler press  ·  Harder longer 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
A1Wall walk — forwardslow reps in 60 s —
A2Isometric flexion into a wall5 × 10 s
B1Table slides — outwardslow reps in 60 s —
B2Supine serratus punch15 reps
C1Cross-body reach — assistedslow reps in 60 s —
C2Seated press-back extension hold5 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-C