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

Six sessions in.
The arm goes
higher than it did.

Phase 1 check-in: active-assisted range to the wall, a long isometric hold and the first unloaded raise.

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

The scaption plane

Raising the arm about 30° forward of straight out to the side is the shoulder's most comfortable path. Most drills use it.

Twelve minutes is enough

Short, frequent shoulder sessions produce better range gains than one long session a week.

The blade does a third of the work

Raising the arm overhead is about two-thirds shoulder joint and one-third shoulder blade. Both have to move.

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

A

Reach up

Wall flexion + long hold
A1

Active-assisted flexion to the wall

60 s · slow reps

Both hands on the wall; walk in and let the arms rise overhead as the chest drops.

Easier stand further out  ·  Harder stand closer in

R1R2—
A2

Long isometric external rotation hold

3 × 30 s · ×2

Back of the hand into the wall, elbow at the side; steady pressure, breathing.

Easier 20-s holds  ·  Harder harder press

R1R2
B

First raise

Scaption to 60° + scapular clock
B1

Scaption raise to 60°

60 s · slow reps

Thumbs up, arms 30° forward of the sides; raise only to chest height and lower slowly.

Easier lower height  ·  Harder pause at the top

R1R2—
B2

Supine scapular clock

12 reps · ×2

On your back, arm up; move the blade up, down, in and out without bending the elbow.

Easier smaller range  ·  Harder hold each point

R1R2
C

Back of the shoulder

Prone T + sleeper
C1

Prone T-raise — small

60 s · slow reps

Face down, arms out in a T, thumbs up; lift a hand-width and lower slowly.

Easier smaller lift  ·  Harder 2-s hold

R1R2—
C2

Sleeper stretch — gentle

10 × 8 s · ×2

Side-lying on the sore arm, elbow at 90°; gently press the hand toward the floor.

Easier smaller press  ·  Harder longer hold

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
A1Active-assisted flexion to the wallslow reps in 60 s —
A2Long isometric external rotation hold3 × 30 s
B1Scaption raise to 60°slow reps in 60 s —
B2Supine scapular clock12 reps
C1Prone T-raise — smallslow reps in 60 s —
C2Sleeper stretch — gentle10 × 8 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-F