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

Push the wall.
Hold the plank.
Own the blade.

Closed-chain day: weight through the hand compresses and settles the joint while the blade learns to hold.

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

Impingement is the wrong word

The old pinching model has been replaced by subacromial pain syndrome: a load and capacity problem, not a mechanical trap.

Sleep drives shoulder pain

Night pain is the most common complaint in shoulder problems, and poor sleep raises next-day pain sensitivity.

Exercise matches surgery

For subacromial shoulder pain, structured exercise performs as well as decompression surgery — and placebo surgery performed as well as real surgery.

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

A

Circles out

Arm circles + standing punch
A1

Arm circles — small to large

60 s · slow reps

Arms out to the sides; circle forward growing bigger, then reverse.

Easier smaller circles  ·  Harder slower and bigger

R1R2—
A2

Standing serratus punch

15 reps · ×2

Arm straight in front; punch forward so the blade slides round the ribs, then release.

Easier no weight  ·  Harder hold a light jug

R1R2
B

Overhead slide

Table-top slide + light row
B1

Table-top slide to overhead

60 s · slow reps

Forearms on the table; slide them forward until the arms are overhead, chest dropping.

Easier shorter slide  ·  Harder lower table

R1R2—
B2

Bent-over row — light

15 reps · ×2

Hinged forward, one bag in each hand; row to the ribs, blades leading, back long.

Easier lighter  ·  Harder 3-s lowering

R1R2
C

Take the weight

Wall press-out + side plank
C1

Wall press-out

60 s · slow reps

Hands on the wall, arms straight; press the body away and let it return with control.

Easier stand closer  ·  Harder stand further back

R1R2—
C2

Side plank on the forearm — short

4 × 12 s · ×2

Elbow under the shoulder, knees bent; lift the hips and hold steady.

Easier knees further forward  ·  Harder legs straight

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
A1Arm circles — small to largeslow reps in 60 s —
A2Standing serratus punch15 reps
B1Table-top slide to overheadslow reps in 60 s —
B2Bent-over row — light15 reps
C1Wall press-outslow reps in 60 s —
C2Side plank on the forearm — short4 × 12 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-K