Shoulder Rehab Workouts
Via Straight to the Bar comes this Diesel Crew video for shoulder rehab.
This was important for me given that I just crossed the four month mark since having my left shoulder scoped. I watched the video last week and started incorporating the circuits into my rehab. The shoulder is doing well and I’ve been getting back to exercising fairly normally without injuring myself. Here are the five circuits…for video demonstrations, watch the clip above.
Circuit 1
DB Retraction
DB Proctraction
Posterior Capsule Stretch
Circuit 2
DB Cuban Rotations
Band External Rotations
Band Pull Aparts
Band Dislocates
Band Press
Circuit 3
Pullup Retractions
Barbell Shrugups – Overhead
Elevated Pushup Plus Retraction
Posterior Capsule Stretch
Circuit 4
Incline DB Retractions
Prone “Y”s – Underhand
Prone Internal Rotations
Circuit 5
EQI Pushups – Pushup Hold
Prone “T”s – Underhand
Plate Halos
Additional Exercises
Seated DB Internal/External Rotations
EZ Curl Cuban Rotations
EZ Curl Cuban Press
Horizontal Abduction/External Rotation
Even if you aren’t rehabbing the shoulder, these are good exercises to incorporate for strengthening the muscles in the area, perhaps as a bit of prehab work. Let me tell you that you do not want to screw up your shoulders.
About Scott
Scott Kustes loves to cook and loves to eat. He started Real Food University to help you get maximum enjoyment out of the meals that you eat. To find out more about how he has rebelled against the fast food culture and counting calories or carbs, join the Real Food Revolution.
8 Reader Comments
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It’s a good routine, isn’t it. Hope everything works out well.
Good stuff right? I can always tell when I’ve been slacking on my shoulder prehab.
It is definitely good stuff. I left rehab with only like 5 exercises, which quickly became quite boring. I started incorporating more regular exercises: front squats, C2 rower, overhead press, very light bench, pushups, pullups, etc. But I still have to be careful with overall loading. I think this protocol will help with a) diversity and b) movements that aren’t commonly hit.
Cheers
Scott
This works for post surgery rehab?
Cristobal, it worked for me. I’m ten months post-surgery and doing most everything I did before. I still lack a bit of strength in the Overhead Press, but I’m back over 20 pullups, I can do pushups, can nail near record times on the C2 rower. I’d recommend it once the shoulder is able to handle these movements…scapular stabilization is very important, especially for one coming out of an operation. Of course your mileage may vary and you should check with your ortho and PT to make sure they’re ok with what you’ll be doing.
Cheers
Scott
Thanks for the recommended exercises. I have surgery April 12th and have really been board with the stuff they gave me. I am still getting some pain at night and weakness in the shoulder, has anyone experienced this at the four month mark? I have a complete tear and a smaller tear in the front. Making improvement means a lot to me and it seems as though I am not.
Richard, I don’t remember how long my pain lasted. What kind of injury do you have? Sounds like a rotator with what you said there about two tears in front. Or is your labrum torn twice?
Cheers
Scott
This guy’s strength is ridiculous. And his form is excellent. Inspiring! I will definitely share this with my readers and clients.
Thanks!
Angel