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Bronson Clinic's FREE "Shoulder Prep" Program
As with all my programs, I strive to give you nothing but the best advice. To say that this free program will work for 100% of people would be a lie. Most people would benefit greatly from proper coaching through a program including guidance, accountability, assurance, motivation, and modification when needed - a paid service which I offer. However, carefully following this free program on your own should be beneficial for the large majority of shoulder issues. If shoulder pain worsens or develops during any part of this program, and reducing the intensity of the exercise doesn't help, then reach out so we can figure out what the problem is and fix it.
This program is divided up into four phases. You do not have to start at PHASE 1 and complete each phase to move on to the next. I suggest you start with the hardest thing that you can do well. PHASE I is designed as a modifiable template for my post-surgical patients and those who have significant deficit; it is too easy for most people. The only thing from PHASE I that I would recommend for all people is the "Stir The Pot" move because it feels good and provides good circumduction to the shoulder joint. PHASE II is a great place to start for most people because it directly works to strengthen the rotator cuff through a range of motion. PHASE III teaches slightly more advanced movements that strengthen the shoulder. PHASE IV are fundamentals that every able human should do routinely for shoulder, chest, back, neck, and arm health.
PHASE I: The least challenging. [3-4x/day, 3-4 days/week, 2 weeks]
These are generally safe for everybody, even those with shoulder pain. If PHASE I exercises hurt, then please tell us or another qualified orthopedic specialist about it. If these are too easy for you, then don't waste 2 weeks on it; move on to PHASE II.
1. Iso Countertop Pulldowns (flexion and extension) [Hold 5 sec, rest 5 sec, repeat 5x]
2. Iso Wall Rotations (internal and external) [Hold 5 sec, rest 5 sec, repeat 5x]
3. Scapular Wall Push-ups [5 x 5]
4. Stir The Pot (clockwise, ccw) [5 x 10 each direction]
PHASE II: Starting to move against more resistance [3x/day, 3 days/week, 2 weeks]
Include the most helpful exercise(s) from previous phase. If any of these hurt, then go back to PHASE I for a week. If these are too easy, then move on to PHASE III.
1. Windshield Wipers [1 x 10 using light band]
2. Long Levers (I, T, Y) [1 x 10 using light band]
3. Standing 3-ways [1 x 10 using light band]
4. Brachiating Regressions [Hold the stretch at the top up to 10 sec as tolerated]
PHASE III: Seeing the light at the end of the tunnel [1-2x/day, 3x/week, 2 weeks]
Include the most helpful exercise(s) from previous phase. If any of these hurt, then go back to PHASE II for a week.
1. Scapular Floor Pushups [3 x 6-8]
2. High Pulls [3 x 6-8]
3. Weighted Shrugs [3 x 6-8]
4. L-Sits [3 x 8-10]
5. Brachiating Progressions [Hold tolerable stretch for 10 breaths, 3 sets]
PHASE IV: Getting back to normal, probably better than before. [2-3x/week, for life]
Include the most helpful exercise(s) from previous phase. If any of these hurt, then go back to PHASE III for a week.
1. Vertical Push High [3 x 5]
2. Vertical Pull High [3 x 5]
3. Horizontal Push [3 x 5]
4. Horizontal Pull [3 x 5]
5. Vertical Push Low [3 x 5]
6. Vertical Pull Low [3 x 5]
7. Brachiating Variations [Hold for 20 seconds, 3 sets]
UPDATE 1/17/2023: Here's a video of my "Rotator Cuff Big 3 Band Exercises" evolved over time into a slightly more challenging healthy shoulder routine. Taking some pearls from a few genius mentors of mine, I developed this routine to safely train the rotator cuff and shoulder girdle in it's entirety by challenging it from many different angles and in various end ranges of motion. The whole idea is to be proactive and fascilitate normal shoulder health and function. Grab a lightweight band and follow along.
