Shoulder Pain Rehab | Stretches & Mobility Drills for Rotator Cuff Pain, Popping & Impingement

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What You’ll Need To Perform These Drills
1. 1.5 – 2 inch Band 65lbs Resistance
2. Quarter Inch Thick Band 15lbs Resistance
3. Dumbbell
4. Wooden Dowel or Broom Stick

The Program Perform 1-2x per week
1. Arm Pendulum 3 Sets of 10 Reps Front to back / Side to Side / Counter Clockwise / Clockwise
2. Crossover Stretch Hold :30 Second for 3 Sets Each Arm
3. Internal Rotation With Dowel 30 Second for 3 Sets Each Arm
4. External Rotation With Dowel 30 Second for 3 Sets Each Arm
5. Dowel Dislocates 3 Sets of 10 Reps
6. Sleeper Stretch 30 Second for 3 Sets Each Arm
7. Light Band Horizontal Row 3 Sets of 10 Reps
8. External Rotation With Abducted Arm at 90 Degrees 3 Sets of 10 Reps
9. External Rotation 3 Sets of 10 Reps
10. Internal Rotation 3 Sets of 10 Reps
11. Trap Raise Thumbs Up 3 Sets of 15 Reps
12. Elbow Flexion 3 Sets of 8 Reps
13. Elbow Extension 3 Sets of 8 Reps
14. Scapula Retraction 3 Sets of 10 Reps
15. Horizontal Abduction With Dumbbell 3 Sets of 8 Reps
16. Banded Arnold Press 3 Sets of 10 Reps
17. Incline Y’s 3 Sets of 15 Reps
18. External Rotation Stretch Hold for 2:00 Minutes
19. Internal Rotation Stretch Hold for 2:00 Minutes

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