Shoulder Muscle Re-Education Program

All exercises should be performed in a smooth, controlled and precise manner

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Initially the exercises should be performed three times per day with 8-10min intervals rather than a full
30min workout. The initial volume should be restricted to 3 sets of 6-8-10 reps with a 1min rest period
between reps. The Initial goal should be 3 sets of 12 reps with ultimate goal of 3 sets of 20 reps
Focus on – smooth movements, power square form, no ante-tilt

John Owen Pavilion War Memorial Gym Plaza of Nations

3055 Wesbrook Mall 6081 University Blvd B103-750 Pacific Blvd
Vancouver, B.C. Vancouver, B.C. Vancouver, B.C.
V6T 1Z3 V6T 1Z1 V6B 5E7
Tel: 604-822-6833 Tel: 604-822-0150 Tel: 604-642-6761
Fax: 604-822-9058 Fax: 604-822-0151 Fax: 604-642-6762
INCORRECT – ante tilt CORRECT - Power
and anterior humerus Square Position

1. Hockey Stick – Wide 3 Zones 2. Hockey Stick – Narrow 3. Band Drills – 3 Zones
Light resistance by a partner at: Light resistance by a partner at: Keeping arms straight, separate tubing with
a) Forehead b) Shoulder c) Diaphragm smooth, controlled motion at:
a) Forehead
b) Shoulder a) Forehead
c) Diaphragm b) Shoulder
d) Off-set 45° c) Diaphragm
right and left

4. Band Drills – Transitions 5. Co-contraction – 2 sets of bands 6. Wipers – Supine

 Tension the  With feet shoulder Reach for the ceiling and complete 3 motions:
band at the width apart, cross a) Oval Circles b) Reach right then left
diaphragm bands around ankles c) Move north and south
 Maintain  Raise arms
tension as you overhead, keeping
move up them straight
through the  Simultaneously
shoulder to the tension all three tubes
forehead zone *Repeat in both directions*
 Release tension

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7. Four Corners 8. Hawkins Supine 9. Hayden Punches
 Start high right  Engage the  Punch arm up towards the
and move the scapula, reach ceiling with smooth, controlled
weight to the left hip towards the ceiling motion
 Then high left and and make precise,  Emphasize the reach
move the weight to controlled circles towards the ceiling at the top
the right hip  Complete 5 circles  Switch arms slowly and with
in each direction x 5 control

10. Pec Flies 11. Scissors 12. Diagonals

 Start with arms  Start with arms  Start with arms
over shoulders raised up over high right and left
 Lower arms shoulders, palms  One at a time,
out to the side facing in move weight
with control,  With control, raise across body to
keeping them in one arm overhead opposite hip in
line with the while lowering the smooth, controlled
shoulders other towards waist manner
 Reverse direction  Alternate arms

13. Skull Crushers 14. Hawkins Lateral 15. Side Lying External Rotation
 Start with weight  Support the elbow
above shoulders  Keep arm perpendicular with a rolled up towel
 Slowly lower and in line with shoulder joint  Lower weight slowly,
weight down to  Make precise and with control to a count
forehead by controlled circle patterns of 5 seconds
bending elbows  Lift up and repeat
 Return to start
position and repeat

16. Prone Series of 3 – Scapular Exercises

 Lift head and neck off bed with arms at side and neck
in neutral. Reach towards feet with brief hold
 Move arms to shoulder height and squeeze shoulder
blades together
 Transition arms overhead and lift up, squeezing
shoulder blades down towards opposite pocket
 Return to start and repeat

Allan McGavin Sports Medicine Centre – Physiotherapy holds the copyright to all information on this form. None of this material may be commercially reproduced
17. Scapular Push-up 18. V Plank 19. Lateral Plank
 Start in plank position,  Start on all 4s with hands  Position arm below shoulder
either on toes or on knees under shoulders and knees  Engage shoulder blade and push up into
 Ensure shoulder blades under hips plank position
are flat against back (may  Push up into V-plank  Keep shoulders square and spine straight
need to have a partner to engaging shoulder blade
check positioning – no and keeping back flat
“winging”)
 Perform single arm
holds (check that
 Keeping hips stable, supporting arm is
sag through the upper firm)
back until shoulder  Open up to the side
blades wing in power square
 Push back up into position
flat shoulder blade
position
 Repeat

20. Wax on/off 21. Forearm Wall Walks 22. Serratus Anterior Hug
 Press hands into cloths on  Forearms flat on the wall,  Tie tubing in a
wall keeping shoulder band held between hands doorway
blades flat on upper back with tension  Hold tubing and
 Draw circles and reach  Shoulder blades flat on perform a “hugging”
side to side and up/down thoracic wall motion, reaching
 Ensure shoulders stay  Alternate forearm forward maximally
down and blades stay movement up and down the  Perform reach at
engaged on back (no wall (couple inches) with different heights
winging) control and tension on band  Can repeat with
single arm reaches

23. Laying over Half Roll 24. Anterior Chest Stretch 25. Traction Stretch
 Lay with spine  Standing in  Hold door frame, with feet
centered on roll. doorway with close to door and lean out in
 Knees should be forearm against controlled manner
bent with feet flat frame lean forward  Keep shoulder and arm in
on bed with slight twist of line with each other
 Arms can be body away from arm  Do not let shoulder roll
opened to side or  Don’t let shoulder forward
hugged gently into roll forward
chest

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26. Throw Downs with Medicine Ball 27. Throwers External Rotation 28. Supine Series of 3
 Hold ball over head  Start from  Laying on back or sitting up in a chair:
with both arms (keep power square 1. Take deep breath in, expanding lower
shoulders down)  Stay co-linear ribs up and out
 Throw ball down with on both arms as 2. Lengthen neck by sublty tucking chin
controlled effort 6 you turn trunk 3. Pinch shoulder blades together
inches away from body  Keep elbows
 Catch ball and repeat up and in line  Let breath out, while “letting off” above steps
with shoulder in opposite order (shoulders – neck – ribs)
 Repeat

ADVANCED DRILLS

29. Prayer on Ball 30. Walk off Ball 31. Open up off Ball
 Start in plank position on ball  Walk off ball  Walk off ball until hips are
 Ensure starting from balanced on ball
shoulder blades chest and moving  Open up into power square
are flat and core to shins posture, maintaining balance
engaged  Ensure shoulder on the ball
 Challenge blades and core  Ensure stable arm is firm
shoulder and are engaged and upper arm is in power
core stability by throughout (no square (like on V-plank)
rolling ball winging of blades
forward and side to side from elbows or lifting one or exaggerated
leg off the ground curve in lower back)
 Reverse direction and repeat
32. Wipers with Core 33. Divers’ Drill
 Start with weight over  Hook handles
shoulders (lifted around feet and grasp
towards the ceiling) and band with two hands
knees over hips at midline of body
1. Bring legs and arms  Keeping elbows
out to opposite pointing towards feet
sides, ensuring and band close to the
smooth motion. Reverse to other side body, raise band
2. Bring arms overhead
overhead while  Release slowly and
lowering legs with control
towards the
ground. Reverse

Allan McGavin Sports Medicine Centre – Physiotherapy holds the copyright to all information on this form. None of this material may be commercially reproduced