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

Small circles.
Steady tension.
Bigger range.

Rotation under gentle tension, protraction for the shoulder blade, and the first pectoral opening.

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

Serratus is the blade's engine

Serratus anterior rotates the shoulder blade upward. Weak serratus means the arm runs out of room.

Posture is weakly related

Sitting posture and shoulder position correlate poorly with shoulder pain. Strength and load tolerance correlate far better.

The AC joint

Pain pointed to with one finger on the top of the shoulder, worse reaching across the body, usually sits in the AC joint.

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

A

Circles

Table circles + towel rotation
A1

Seated table circles

60 s · slow reps

Hand flat on a table; draw the largest comfortable clock face with the whole arm.

Easier smaller circle  ·  Harder both directions, slower

R1R2—
A2

Isometric rotation at 45° with a towel

5 × 10 s · ×2

Towel rolled under the elbow; press the hand outward into the other hand and hold.

Easier gentler press  ·  Harder 15-s holds

R1R2
B

Push through

Stick abduction + bear hug
B1

Standing stick-assisted abduction

60 s · slow reps

Stick in both hands; the good arm pushes the sore arm out to the side and back.

Easier smaller range  ·  Harder pause at the top

R1R2—
B2

Bear-hug protraction

15 reps · ×2

Arms crossed round the chest; reach the hands round the back and let the blades spread.

Easier smaller reach  ·  Harder hold three seconds

R1R2
C

Open

Wall angels + doorway opener
C1

Wall angels — low range

60 s · slow reps

Back and arms on the wall; slide the arms up only as far as contact is kept.

Easier arms lower  ·  Harder slide higher

R1R2—
C2

Doorway pectoral opener

10 × 8 s · ×2

Forearm on the door frame at shoulder height; step through gently and hold.

Easier lower arm position  ·  Harder higher arm position

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
A1Seated table circlesslow reps in 60 s —
A2Isometric rotation at 45° with a towel5 × 10 s
B1Standing stick-assisted abductionslow reps in 60 s —
B2Bear-hug protraction15 reps
C1Wall angels — low rangeslow reps in 60 s —
C2Doorway pectoral opener10 × 8 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-E