MoPro
TrainersEye · Shoulder Health
Shoulder Rehab I
Trainer's Eye
Phase 2 · Range and scapula · Session I

Take the arm
all the way
round.

Controlled articular rotations, the scapular push-up and the first closed-chain loading through the hand.

  • Isession
  • P2Range
  • 12:00on the clock
  • — donecompleted

Closed chain calms

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

Scapular dyskinesis is common

Uneven shoulder blade movement is found in plenty of people with no pain at all. It is a finding, not a cause.

Endurance over maximum

Cuff endurance, not peak strength, is what fails first and what predicts symptoms returning.

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

A

Full circle

Stick pass + shoulder CARs
A1

Broomstick overhead pass

60 s · slow reps

Wide grip on a broom; pass it from the front to overhead and behind, then back.

Easier wider grip  ·  Harder narrower grip

R1R2—
A2

Shoulder CARs

8/side · ×2

Draw the biggest slow circle you can with the straight arm, body still throughout.

Easier smaller circle  ·  Harder slower still

R1R2
B

Push the floor

Towel rotation + scapular push-up
B1

Seated external rotation with a towel

60 s · slow reps

Towel between the hands; rotate the sore hand outward against light resistance.

Easier less tension  ·  Harder more tension

R1R2—
B2

Scapular push-up

15 reps · ×2

In a plank or on the knees, arms straight; let the chest sink between the blades, then push away.

Easier on the knees or a table  ·  Harder feet further back

R1R2
C

Rock it

Quadruped reach + prone I
C1

Quadruped rocking with reach

60 s · slow reps

On all fours; rock the hips back and reach one arm long along the floor.

Easier no reach  ·  Harder reach further

R1R2—
C2

Prone I-raise

12 reps · ×2

Face down, arms by the sides, thumbs up; lift both arms and hold one second.

Easier smaller lift  ·  Harder 3-s 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. A third of raising your arm comes from the shoulder blade. Train the blade and the arm follows.
  2. Move the blade first: set it down and back, then raise the arm.
  3. Go for range, not effort: light or no weight while the range is still being won.
  4. Shrugging to lift the arm is the shoulder cheating. Keep the neck long and quiet.

Tick it off

MovementRound 1Round 2Best
A1Broomstick overhead passslow reps in 60 s —
A2Shoulder CARs8/side
B1Seated external rotation with a towelslow reps in 60 s —
B2Scapular push-up15 reps
C1Quadruped rocking with reachslow reps in 60 s —
C2Prone I-raise12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-I