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Disclaimer: If you have shoulder pain or are in rehab, only do these if a doctor or physical therapist has cleared you. These exercises work around pain; they do not treat or diagnose it. Stop any exercise that causes sharp pain.
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Warm‑up:
Full‑Body Warm‑Up (8–10 min)
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ExercisePlane of MotionSets
Reps / Hold
RestNotesRegressions / Progressions
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Single‑Arm Seated Overhead Dumbbell Press (M)
Vertical Press2–38–1260–120sSit tall; press overhead under control.Easier: lighter weight or use back support. Harder: heavier weight or slow 3–4s lowering.
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Single‑Arm Dumbbell Bench Press (M)Horizontal Press2–38–1260–120sKeep ribs down; smooth lower and press.Easier: lighter weight or floor press. Harder: heavier weight or pause 2s at chest.
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Face Pull (M)Horizontal Pull2–310–1560–90sPull to eye level; elbows high; squeeze shoulder blades.Easier: lighter band/weight. Harder: slow 3s lower or slight pause at the end range.
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Dumbbell External Rotation on Knee (M)External Rotation2–310–1545–75sLight weight; rotate from the shoulder; slow lower.Easier: no weight or smaller range. Harder: add 2–3s slow lower and a 1–2s hold at the end.
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90° Shoulder Press Hold (Isometric)Isometric Press2–3
30–60s hold
60–120sElbows ~90°. Hold dumbbells or press forearms into a wall. Breathe steady.Easier: wall‑press with gentle pressure. Harder: hold light DBs or extend hold to 45–60s.
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Scapular Push‑Up
Scapular Protraction/Retraction
2–310–1545–75sKeep elbows locked; move only the shoulder blades.Easier: knees on floor. Harder: tempo reps (3s out/3s in) or feet elevated.
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Quick notes:
• Keep 1–2 reps in the tank. If you could do far more than the target reps, make it harder (more weight or a tougher variation).
• Rest ~1–2 minutes between sets to keep workouts efficient.
• Move through a comfortable range. Mild muscle burn is ok; sharp pain is not.
• Repeat this workout 2–3×/week for 4 weeks, then reassess.
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