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

Twelve in.
The arm goes
where you send it.

Phase 2 check-in: full active range, the first loaded rotation and abduction to shoulder height.

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

Range before strength

Loading a stiff shoulder through a short range builds strength in a range you cannot use. Win the range first.

Return is judged on symmetry

Readiness for overhead work is judged on range and strength compared with the other side, not on time passed.

Both shoulders lose out

Strength deficits after a shoulder problem usually show on both sides. Train the good one too.

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

A

Full range

Active flexion + loaded rotation
A1

Active flexion to end range

60 s · slow reps

Raise the arm as high as it will cleanly go, pause one second, lower slowly.

Easier to shoulder height  ·  Harder hold a light jug

R1R2—
A2

Side-lying external rotation with weight

12 reps · ×2

Towel under the elbow, small bag in hand; rotate up, lower for three seconds.

Easier no weight  ·  Harder heavier

R1R2
B

To the side

Abduction + seated dips
B1

Abduction to 90°

60 s · slow reps

Thumb up; raise the arm out to the side to shoulder height and lower under control.

Easier lower height  ·  Harder hold a light jug

R1R2—
B2

Seated scapular dips

15 reps · ×2

Hands on the chair beside the hips; press down to lift the body without bending the elbows.

Easier feet take more weight  ·  Harder feet further out

R1R2
C

Behind

Face pull + prone swimmers
C1

Face pull with a towel

60 s · slow reps

Towel round a handle at head height; pull the hands to the ears, elbows high.

Easier less tension  ·  Harder more tension

R1R2—
C2

Prone swimmers

12 reps · ×2

Face down; sweep the arms from overhead to the hips just off the floor, and back.

Easier smaller sweep  ·  Harder slower

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
A1Active flexion to end rangeslow reps in 60 s —
A2Side-lying external rotation with weight12 reps
B1Abduction to 90°slow reps in 60 s —
B2Seated scapular dips15 reps
C1Face pull with a towelslow reps in 60 s —
C2Prone swimmers12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SHOULDER-L