Shoulder Rehabilitation & Strength Program
WORKOUT SUMMARY
Main Goal
Functional Fitness
Workout Type
Strength Training
Fitness Level
All Levels
Program Duration
Lifetime
Days Per Week
6 days/week
Time Per Workout
10-20 min
Equipment Required
Dumbbells, Resistance Bands, Yoga Mat
Target Gender
Other
A structured 6-day rehabilitation program to improve shoulder mobility, strength, and stability.
This program focuses on restoring shoulder function through controlled mobility exercises, stability work, and gentle strength training. It helps strengthen the rotator cuff, improve posture, and enhance overall shoulder health.
Day 1: Shoulder Mobility & Warm-Up Activation
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Kneeling T Spine Rotation | 3 | 10 |
| arm leg raise | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Supine Spinal Twist | 3 | 15-30 sec |
Day 2: Shoulder Stability & Strength
| Exercise | Sets | Reps |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Band Shoulder External Rotation | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Bow Yoga Pose | 3 | 20-30 sec |
Day 3: Rotator Cuff & Functional Strength
| Exercise | Sets | Reps |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Bench Supported Dumbbell External Rotation | 3 | 12-15 |
| dumbbell row | 3 | 8-12 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Side Plank 1 | 3 | 10-20 sec/side |
| Swing Gymstick | 3 | 10-12 |
Day 4: Shoulder Flexibility & Strength Integration
| Exercise | Sets | Reps |
| seated back extension | 3 | 12-15 |
| Cable Internal Shoulder Rotation | 3 | 12-15 |
| Dumbbell Front Raise | 3 | 10-12 |
| Bird Dog | 3 | 12-15 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Supine Spinal Twist | 3 | 15-30 sec |
Day 5: Controlled Shoulder Movements & Core Support
| Exercise | Sets | Reps |
| Standing Barbell Rollout | 3 | 10 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Dumbbell Good Morning | 3 | 8-12 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Standing Toe Touches | 3 | 15-20 sec |
Day 6: Recovery & Shoulder Stability Work
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Kneeling T Spine Rotation | 3 | 10 |
| Band Shoulder External Rotation | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
