Shoulders

This progressive dynamic warm-up primes the thoracic spine, scapulothoracic rhythm, and rotator cuff for loaded shoulder work. Perform the sequence as one continuous cycle, repeating as needed to feel warm, connected through the mid-back, and able to actively rotate the shoulders without pain. Stop any movement that produces sharp or radiating pain.

1. Thoracic Foam-Roll Extension (or wall alternative)
   • Reps: 8–10 slow extensions through the mid-upper back, pausing at end range.
   • Purpose: Restore thoracic extension and reduce compensatory cervical or lumbar movement during overhead work.
   • Coaching cues: Anchor feet, support head lightly, extend over roller with ribs lifting toward ceiling, breathe out on extension.
   • Regression: Seated or standing wall thoracic extension—place hands behind head and extend thoracic spine gently against a wall.
   • Progression: Perform single-arm reach-over during extension to add rotation challenge.
2. Open-Book Thoracic Rotation
   • Reps: 8–10 each side with controlled movement.
   • Purpose: Improve thoracic rotation and scapular mobility to support overhead mechanics.
   • Coaching cues: Lie on side with knees bent, open top arm toward ceiling and rotate chest away, keep hips stacked and shoulders long.
   • Regression: Perform standing towel-assisted rotations: hold towel overhead and rotate torso gently.
   • Progression: Perform from half-kneeling to add core stability demand.
3. Band-Assisted Scapular Wall Slides (hands on wall or band)
   • Reps: 10 slow slides focusing on scapula upward rotation and posterior tilt.
   • Purpose: Train scapulothoracic rhythm and control overhead elevation while maintaining scapular posterior tilt.
   • Coaching cues: Press forearms to wall, slide arms up keeping low back neutral, feel shoulder blades glide around the ribcage.
   • Regression: Perform standing band pull-aparts with low amplitude focusing on scapular retraction without elevation.
   • Progression: Add a mini band around elbows or perform with external rotation (thumbs up) to reinforce rotator cuff positioning.
4. Band External/Internal Rotation (elbow at side)
   • Reps: 12–15 each external and internal rotation with light resistance.
   • Purpose: Activate and warm the rotator cuff muscles for dynamic stabilization under load.
   • Coaching cues: Keep elbow pinned to side at 90°, move only the forearm, control both concentric and eccentric phases.
   • Regression: Use a lighter band or perform isometric holds at mid-range.
   • Progression: Perform at 45° of abduction to increase functional demand for overhead positions.
5. Face Pull with External Rotation (band or cable)
   • Reps: 10–12 moderate tempo focusing on scapular retraction and external rotation at the end range.
   • Purpose: Strengthen posterior shoulder girdle and external rotators to counteract forward shoulder posture.
   • Coaching cues: Lead with elbows, squeeze shoulder blades together, finish with thumbs up and external rotation; avoid shrugging.
   • Regression: Perform horizontal band pull-aparts with the same emphasis on scapular squeeze.
   • Progression: Use slightly heavier resistance or perform standing on one leg to add stability demand.
6. Y–T–W Sequence (prone on bench or standing bent-over)
   • Reps: 6–8 each position (Y, T, W) with deliberate scapular control.
   • Purpose: Reinforce scapular upward rotation, retraction, depression and rotator cuff co-activation for overhead stability.
   • Coaching cues: Move from the shoulder blades first, keep neck long, avoid overarching the low back; emphasize slow eccentrics.
   • Regression: Perform lying on the floor with arms supported to reduce demand.
   • Progression: Add light dumbbells or pause at end range with an isometric hold.
7. Controlled Overhead Dislocations (band or broomstick)
   • Reps: 6–8 full-range dislocations with a wide grip, moving slowly through the scapular rhythm.
   • Purpose: Groove full shoulder circumduction while maintaining scapular mobility and thoracic extension.
   • Coaching cues: Maintain a neutral spine and rib position, lead with the chest as the implement passes over, stop if any catching or sharp pain occurs.
   • Regression: Narrow grip or limit range of motion to pain-free zone.
   • Progression: Narrow the grip gradually as mobility allows, or perform with an elevated thoracic support to increase overhead demand.
8. Dynamic Reach & Squat (integrate hip drive with overhead reach)
   • Reps: 8–10 controlled repetition reaching overhead then returning to a half-squat.
   • Purpose: Integrate full-body motor patterns that link thoracic extension and hip drive to safe overhead pressing mechanics.
   • Coaching cues: Initiate with hip hinge and drive, reach overhead with long arms, keep ribs down and glutes engaged on return.
   • Regression: Reduce depth of squat or perform overhead reach to chest height only.
   • Progression: Hold a light plate or light dumbbell overhead to reinforce stability under small load.

Final check: Ask participants to perform a single unloaded overhead reach and a controlled empty-bar or light-dumbbell strict press rehearsal. Observe symmetry, ribcage control, and pain-free scapular tracking; regress any participant showing compensations to the appropriate regression listed above before proceeding to technique instruction or loaded work.

Main Workout — Strength & Stability

This sequence combines compound pressing, horizontal and vertical pulling, deltoid isolation and anti-rotation/stability work to build shoulder strength while reinforcing scapular control and rotator cuff durability. Prescriptions include sets, reps, tempo and rest plus clear progressions/regressions, alternatives for limited equipment, and specific modifications for beginners, advanced trainees, older adults and common shoulder conditions.

Cool-down & Recovery

The coach guides participants through a calm, controlled cool-down that emphasizes static shoulder mobility, thoracic opening, diaphragmatic breathing, and a quick self-check for soreness or dysfunction. The tone is slow, intentional, and restorative.

Static mobility sequence

• Doorway pec stretch
  • Purpose: Reduce anterior shoulder tightness and encourage scapular posterior tilt.
  • Coaching cues: Anchor forearm to the doorframe, step forward into a gentle stretch, keep ribs down and chin neutral, breathe into the front chest.
  • Regression: Perform a lower-angled arm placement or use a wall instead of a doorway.
  • Progression: Increase arm height or perform a gentle trunk rotation away from the arm.
• Cross-body posterior capsule stretch (standing)
  • Purpose: Improve horizontal adduction and posterior shoulder tissue mobility.
  • Coaching cues: Bring the arm across the chest, use the opposite hand to apply gentle pressure near the elbow, avoid shrugging the shoulder.
  • Regression: Support the elbow on a bench to reduce load on the scapula.
  • Progression: Add slight scapular protraction-retraction pulses if tolerated.
• Passive external rotation with towel/dowel
  • Purpose: Improve external rotation range with minimal active load on the rotator cuff.
  • Coaching cues: Hold a towel/dowel across the belly, use the opposite hand to gently rotate the forearm outward, keep elbow by the side and scapula steady.
  • Regression: Reduce rotation amplitude and keep elbow at lower angle.
  • Progression: Perform the same pattern in a half-kneeling position to challenge core/stability.
• Thoracic extension on foam roller (or seated over a rolled towel)
  • Purpose: Restore thoracic mobility to support overhead shoulder mechanics.
  • Coaching cues: Place roller at mid-back, support head with hands, extend over the roller while opening the chest, avoid hyperextending the low back.
  • Regression: Use a rolled towel for less range or perform seated thoracic rotations.
  • Progression: Add arm movement overhead to integrate scapulothoracic rhythm.
• Scapular retraction hold (prone or standing)
  • Purpose: Reinforce scapular positioning and scapulothoracic control after loaded work.
  • Coaching cues: Squeeze shoulder blades gently together without shrugging; keep neck long and breathe.
  • Regression: Perform wall scapular squeezes with less range.
  • Progression: Add a light band-resisted protraction-retraction cycle.

Breathing & nervous-system downregulation cues

• Encourage slow diaphragmatic breathing: inhale through the nose filling the belly, exhale slowly through the mouth to release tension.
• Use a prolonged exhale cue to reduce heart rate and muscle tone; instruct participants to pair each static stretch with calm inhalation and a long exhale.
• Use progressive relaxation language: “Scan for tension from shoulders to fingertips, soften each area on the out-breath.”
• Offer a simple paced-breathing pattern: several slow, full breaths with attention on ribcage expansion and ribcage-to-shoulder relaxation.

Brief self-assessment prompts (coach-led or individual)

• Ask: Where do you feel soreness or tightness? Is it diffuse muscle soreness or a sharp/localized pain?
• Check active range: Can you raise the arm overhead without compensatory trunk lean or pain?
• Check function: Do basic movements (reach behind, lift to side/front) feel symmetrical left to right?
• Observe symptoms: Note any clicking, catching, numbness, or radiating pain; these warrant modification or referral.
• If a participant reports new sharp pain, radiating symptoms, or significant weakness, stop the session activity and follow referral guidance (see safety notes).

Immediate post-session recovery recommendations

• Refuel with a protein-containing snack or meal combined with carbohydrates to support muscle repair and glycogen repletion.
• Rehydrate with water and electrolytes as needed; encourage sipping fluids gradually rather than gulping.
• Recommend gentle active recovery (walking, light shoulder mobility) later in the day to reduce stiffness and promote circulation.
• For localized inflammation after an acute flare, advise appropriate acute-care measures (compression, relative rest, ice) and seek clinical evaluation if symptoms persist.
• For persistent stiffness without swelling, recommend heat, gentle mobility work, and logging symptoms to monitor trends.
• Encourage sleep hygiene and adequate rest to support tissue recovery and adaptation.
• Prompt participants to record subjective recovery metrics (soreness level, perceived exertion, and any movement limitations) to inform the next session.

Formative Assessment Methods

• Baseline screening: Record baseline measures for strength (3–5RM or estimated 1RM for pressing), active shoulder ROM (abduction, flexion, external rotation), and pain/RPE using simple tools (phone inclinometer app, short video, and numeric scales).
• Live observation checklist: Instructor monitors and scores each trainee on key movement quality items (scapular upward rotation, humeral path, trunk stability, elbow path, absence of shrug) using a 0–2 rubric (0 = needs work, 1 = adequate, 2 = proficient).
• Video playback & self-review: Trainees record 1–2 reps from two angles, review with instructor or partner, and note one technical correction to apply next session.
• RPE and pain tracking: Use a 1–10 RPE scale for session intensity and a 0–10 pain (VAS) scale for any shoulder discomfort; record values after each set and at session end.
• Mini movement tests: Quick functional checks (single-arm press with light DB for 5 reps, banded external rotation endurance to fatigue) to monitor stability and fatigue week-to-week.
• Progression decision rules: Progress load or complexity when movement quality scores average ≥1.5/2 across relevant items, RPE is <8 on last working set, and pain remains ≤2/10. Regress when technique scores drop, compensations increase, or pain >3/10.

4-Week Sample Progression (Targets & Coaching Focus)

• Week 1 — Establish baseline & technique focus:
  • Targets: establish 3–5RM baseline for pressing, record ROM numbers, and reach consistent movement-quality scores ≥1 on live checklist.
  • Coaching focus: scapular control, neutral spine, controlled tempo.
• Week 2 — Build volume and reinforce stability:
  • Targets: add 1–2 reps per set or increase load ~2.5–5% if baseline technique is solid; maintain or improve ROM by small measurable amount (subjective improvement or 1–3° where measurable).
  • Coaching focus: maintain scapula-humeral rhythm under increased reps/volume.
• Week 3 — Introduce progressive overload or variation:
  • Targets: increase intensity for willing trainees (another 2.5–5% or shift one set to a heavier variation) or reduce rest slightly to increase work density; aim for improved RPE control (same work feeling 0.5–1 point easier than week 2 for same load).
  • Coaching focus: technical consistency under higher load; watch for compensatory trunk lean or shoulder shrug.
• Week 4 — Test & consolidate:
  • Targets: re-test 3–5RM or perform a controlled 1RM protocol for advanced trainees; re-measure ROM and compare pain/RPE trends. Aim to demonstrate a measurable improvement in either load (≥2.5–5% increase), reps, or movement-quality scores.
  • Coaching focus: apply corrections identified from video reviews; consolidate recovery strategies.

Objective Metrics to Track

• Strength: 3–5RM or estimated 1RM for strict press (or equivalent pressing test), average working load, and total weekly volume (sets × reps × load).
• Range of motion (ROM): Active shoulder flexion and external rotation measured with inclinometer app or goniometer (record degrees or clear photo landmarks).
• Movement quality score: Composite from the live observation checklist (0–2 per item; track average).
• Perceived effort and pain: Session RPE (1–10) and any shoulder pain VAS (0–10) logged after sessions and before next session.
• Adherence and recovery: Number of completed homework sessions per week and sleep/subjective recovery rating (1–5).

Homework & Practice Assignments

• Daily mobility micro-routine (5–10 minutes): Short sequence emphasizing thoracic extension, doorway banded dislocations, and gentle external-rotation band work. Perform every day or at least 5 times per week. Focus on controlled breathing and pain-free range.
• Technique practice sessions (2–3 times per week): Perform 2–3 light sets of the main pressing pattern using very light load (40–50% of training load) or an unloaded variation; film one set from each angle and note one technical fix to apply next session.
• Rotator cuff/Scapular stability work (3× per week): 2–3 exercises (e.g., banded external rotation, prone T/Y holds, and serratus wall slides) for 2–3 sets of 10–15 slow reps focusing on control and endurance.
• Progressive overload rule for homework: When a homework drill feels easy for two consecutive sessions (RPE ≤4 and full control), increase difficulty by small increments: add 1–2 reps, add 5–10% band resistance, or increase hold time by 2–3 seconds.
• Logging assignment: Record load, reps, RPE, pain score, and one technical note after each practice session in a simple training log or app for review at the next lesson.
• Recovery homework: Implement one targeted recovery action post-session (contrast shower, controlled breathing for 5 minutes, or 10 minutes of light thoracic foam rolling) and note perceived benefit in the log.

Progression & Regression Criteria

• Progression criteria: movement-quality average ≥1.5/2, RPE on last working set ≤8, pain ≤2/10, and consistent homework adherence for one week.
• Regression triggers: new or increasing pain >3/10, progressive loss of movement quality, or persistent soreness affecting daily function; respond by reducing load, reverting to regressions, or increasing mobility/stability volume.
• Re-test timing: Use the end-of-block test (Week 4) to set new baselines and adjust the next 4-week plan based on objective gains and symptom report.

Equipment Checklist

• Free weights: dumbbells (light to heavy pairs), barbell with weight plates
• Kettlebells (multiple weights) and medicine balls for dynamic loading options
• Adjustable bench (flat/ incline/decline) and stable rack or squat stand with safety catches
• Resistance bands (loop and long tubes) in varied tensions and band anchors
• Cable machine or functional trainer (if available) for controlled horizontal/vertical loading
• Suspension trainer (TRX) or gymnastic rings for bodyweight shoulder stability progressions
• Mats for floor work, foam roller and lacrosse or massage ball for soft-tissue work
• Goniometer or inclinometer and measuring tape for ROM and scapular position checks
• Hand towel, chalk or grip aids, and weight collars/clips
• First-aid kit, ice packs, and access to emergency contact/phone
• Sanitizing spray/wipes and disposable towels for equipment hygiene
• Optional: heart-rate monitor or wearable for clients with cardiovascular considerations

Safety Principles & Contraindications

• Prioritize pain-free active range of motion; exercise that produces sharp or escalating pain stops immediately.
• Avoid ballistic loading when clients show acute inflammation, recent tendon repair, or unstable glenohumeral joints.
• Contraindications include uncontrolled cardiovascular disease, acute infection, open wounds near the shoulder, recent fracture or dislocation without medical clearance, and actively inflamed bursitis/tendinitis that worsens with movement.
• Modulate load, range, and position for clients with osteoporosis, rotator-cuff pathology, adhesive capsulitis, or hypermobility syndromes.
• Use appropriate spotters and safety catches for barbell overhead work; prioritize scapular control before heavy vertical loading.

Red Flags (stop exercise & escalate care)

• Chest pain, shortness of breath, fainting, or syncope
• Sudden severe shoulder pain with visible deformity or inability to move the limb (possible dislocation/fracture)
• Numbness, tingling, or progressive loss of strength suggesting neurological compromise
• Rapid swelling, warmth, redness, or fever near the joint (possible infection)
• Audible pop with immediate loss of function after trauma

Pre-Session Screening Items

• Use a standardized readiness-to-exercise form (PAR‑Q+ or facility equivalent) and update medical history.
• Ask about: recent shoulder pain/injury/surgery, night pain, previous dislocations, instability episodes, and current medications (e.g., anticoagulants, steroids).
• Conduct brief functional checks: active shoulder flexion/abduction/ER and scapular upward rotation; compare sides for ROM and symptom provocation.
• Observe posture and scapular resting position for dyskinesis; note pain reproduced by basic resisted isometrics.
• Screen cardiovascular risk factors (history of cardiac disease, uncontrolled BP, diabetes) prior to high-intensity intervals or heavy lifts.

Return-to-Exercise Considerations

• Require medical or physiotherapy clearance after major surgery, confirmed fracture, or persistent neurological signs.
• Ensure the client demonstrates pain-free active ROM through the target plane(s) and basic scapular stabilization (e.g., controlled shoulder elevation without compensation).
• Progress loading only when pain during and after sessions remains within an agreed threshold (commonly ≤3/10) and does not increase over 24–48 hours.
• Use staged progression: restore pain-free ROM → re-establish neuromuscular control → introduce progressive resistive loading → return to sport-specific/advanced tasks.
• Document and re-evaluate persistent night pain, catching/clicking with loss of function, or worsening weakness—refer to clinician.

Practical Safety & Session Setup

• Check equipment integrity before use (no frayed bands, secure collars, bench stability).
• Set up a clear workout area to avoid trip hazards and permit full range of motion around the shoulder.
• Provide progressive warm-up sets and mobility drills before loading; cue breathing and tempo to reduce Valsalva risk.
• Implement hygiene protocols: sanitize shared equipment between users and provide hand sanitizer.
• Keep an emergency action plan accessible and ensure staff know how to contact emergency services.

When to Modify Versus When to Refer

• Modify within-session for mild, reproducible discomfort using range restriction, lighter load, or alternative plane of motion.
• Refer to a licensed physiotherapist or physician when pain is progressive, neurological signs appear, instability recurs, or healing timelines after surgery/injury are not met.
• Refer urgently for acute trauma with deformity, vascular compromise, or signs of infection/systemic illness.

Adaptive Options & Low-Equipment Alternatives

• Use resistance bands or bodyweight progressions in place of free weights for clients without gym equipment.
• Replace overhead barbell work with seated dumbbell press, kettlebell press, or banded push-press variations if a rack is unavailable.
• Employ submaximal isometrics and closed-chain exercises (wall slides, incline push-ups, TRX rows) for clients with instability or pain.

Concise References & Further Learning

• American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription (current edition).
• National Strength & Conditioning Association. NSCA's Essentials of Strength & Conditioning.
• American Academy of Orthopaedic Surgeons (AAOS) patient information on shoulder conditions and rehabilitation.
• Kisner C, Colby LA. Therapeutic Exercise: Foundations and Techniques (for rehabilitation principles).
• Cook G. Movement: Functional Movement Systems (for screening and movement assessment concepts).
• Selected journals: Journal of Orthopaedic & Sports Physical Therapy; British Journal of Sports Medicine (for evidence on rotator cuff and shoulder rehabilitation).