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

Ninety degrees.
The angle
that matters.

Rotation at shoulder height is where throwing, reaching and lifting live — introduced today, supported.

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

The cuff centres the joint

The rotator cuff does not lift the arm so much as hold the ball in the socket while the deltoid lifts it.

The force couple

Deltoid pulls the arm up, the cuff pulls it down and in. Lose the second and the first grinds.

The painful arc

Pain between roughly 60° and 120° of raising, easing above it, is the classic subacromial pattern.

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

A

At 90

Wall circles + side-lying abduction
A1

Standing wall circles

60 s · slow reps

Palm flat on the wall at shoulder height; draw circles keeping the hand pressed.

Easier smaller circles  ·  Harder press harder

R1R2—
A2

Side-lying abduction to 60°

12 reps · ×2

Lying on the good side; lift the top arm to chest height, thumb up, and lower slowly.

Easier smaller lift  ·  Harder hold a light jug

R1R2
B

Rotate high

Wall rotation + backpack row
B1

Wall-supported rotation at 90°

60 s · slow reps

Elbow on the wall at shoulder height; rotate the forearm up and down along the wall.

Easier elbow lower  ·  Harder away from the wall

R1R2—
B2

Scapular retraction row

15 reps · ×2

Backpack in both hands, hinged forward; row to the hips leading with the blades.

Easier lighter  ·  Harder pause at the top

R1R2
C

Turn the ribs

Kneeling rotation + horizontal abduction
C1

Kneeling thoracic rotation reach

60 s · slow reps

On all fours, hand behind the head; rotate the elbow up to the ceiling and down.

Easier smaller range  ·  Harder reach further

R1R2—
C2

Prone horizontal abduction

12 reps · ×2

Face down, arms out at 90°, thumbs up; lift to shoulder height and lower for three seconds.

Easier smaller lift  ·  Harder light weights

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
A1Standing wall circlesslow reps in 60 s —
A2Side-lying abduction to 60°12 reps
B1Wall-supported rotation at 90°slow reps in 60 s —
B2Scapular retraction row15 reps
C1Kneeling thoracic rotation reachslow reps in 60 s —
C2Prone horizontal abduction12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-J