ROTATOR CUFF – SUPRASPINATUS
12-WEEK REHAB PROGRAM
Disclaimer: The information contained in this document is presented to improve movement, not treat medical conditions.
This information is not a substitute for medical advice or treatment of specific medical conditions.
REHAB -U
SAMPLE PHASE I PROGRAMMING – SUPRASPINATUS
METHOD/
TEMPO
MOBILIZATION
WEEK 1
WEEK 2
WEEK 3
WEEK 4
REST
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
A. Soft tissue release
1
1-2 mins
1
1-2 mins
1
1-2 mins
1
1-2 mins
---
B. Joint mobilization above
1
1 min
1
1 min
1
1 min
1
1 min
---
C. Joint mobilization below
1
1 min
1
1 min
1
1 min
1
1 min
---
hold or oscillate
1
2 mins
1
2 mins
1
2 mins
1
2 mins
---
oscillate
1
1 min
1
1 min
1
1 min
1
1 min
---
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
slow
1
8
1
8
1
8
1
8
---
isometric holds
1
5x10s
1
5x10s
1
10x10s
1
10x10s
---
isometric holds
1
5x10s
1
5x10s
1
10x10s
1
10x10s
---
external rotation
resistance
1
6/side
1
6/side
1
8/side
1
8/side
---
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
isometric hold
4
20s
4
20s
4
30s
4
30s
60-90s
sub-max overcoming isometrics
4
15-20s
4
20s
4
20-30s
4
max
60-90s
C. Bent-over supinated wide grip row
3
12
3
12
3
12-10-8
3
12-10-8
90-120s
D. DB neutral grip bench press
3
12
3
12
3
12-10-8
3
12-10-8
90-120s
E1. Front-racked carry
3
15s
3
15d
3
20s
3
30s
---
E2. Supinated band pull apart
3
12
3
12
3
12
3
12
60-90s
BLOC A – SOFT TISSUE + CLEARING
BLOC B - ARTICULAR
A. Posterior glide with KB
B. Inferior glide
ACTIVATION
SCAPULAR:
A. Prone retract & reach
B. Prone external rotation w/ abduction
ROTATOR CUFF:
A. Side lying screwdriver
B. Tall kneeling Pallof press
INTEGRATION
A. Feet-elevated isometric push-up (top)
B. Isometric overhead press (*bottom*)
SAMPLE PHASE II PROGRAMMING – SUPRASPINATUS
METHOD/
TEMPO
MOBILIZATION
WEEK 1
WEEK 2
WEEK 3
WEEK 4
REST
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
1
1 min
1
1 min
1
1 min
1
1 min
---
1
1 min
1
1 min
1
1 min
1
1 min
---
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
BLOC A - ARTICULAR
A. Seated T-spine extension
BLOC B - ACTIVE ROM
B. Prone overhead reach
ACTIVATION
A1. Reach, roll & lift
isometric holds
1
5x10s
1
5x10s
1
10x10s
1
10x10s
A2. Horizontal chop
slow eccentric
5-1-2-1
2
6/side
2
6/side
2
8/side
2
8/side
B1. Shoulder tap
2
15s
2
20s
2
30s
2
30s
---
B2. Ball catch & release
2
15s
2
20s
2
30s
2
30s
---
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
INTEGRATION
---
A. Feet-elevated isometric push-up
(midrange)
isometric hold
4
20s
4
20s
4
30s
4
30s
60-90s
B. Isometric overhead hold
isometric hold
4
20s
4
20s
4
30s
4
30s
60-90s
C. Pendlay row
back-off sets
4
10,8,6,10
4
10,8,6,10
4
10,8,6,10
4
10,8,6,10
90-120s
externally paced
5-sec eccentric
4
8
4
8
4
6
4
6
90-120s
3
15s
3
15s
3
20-30s
3
30-45s
---
3
8
3
8
3
8
3
8
60-90s
D. Half kneeling landmine press
E1. Inverted row “Dead” hang
E2. Supine face pulls
hold peak 2 secs
SAMPLE PHASE III PROGRAMMING – SUPRASPINATUS
METHOD/
TEMPO
MOBILIZATION
WEEK 1
WEEK 2
WEEK 3
WEEK 4
REST
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
A. Tall sitting shoulder dislocates
1
1 min
1
1 min
1
1 min
1
1 min
---
B. Prone active T-spine extension
1
1 min
1
1 min
1
1 min
1
1 min
---
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
1
5x10s
1
5x10s
1
10x10s
1
10x10s
---
A1. Bent-over 1-arm KB swing
2
10s
2
10s
2
15s
2
20s
---
A2. Bent-over medball slams
2
6
2
8
2
10
2
12
45-60s
SETS
REPS
SETS
REPS
SETS
REPS
SETS
REPS
beginning + just
before end range
4
6
4
6
4
8
4
10-12
60-90s
B. Pull-ups
clusters sets
4
3/1/1/1
4
3/1/1/1
4
1/1/1/1/1
4
1/1/1/1/1
120-180s
C. Overhead press from pins
clusters sets
4
3/1/1/1
4
3/1/1/1
4
1/1/1/1/1
4
1/1/1/1/1
120-180s
D1. HBT overhead carries
3
20s
3
30s
3
30s
3
45-60s
---
D2. Straight-arm pulldown
3
8
3
8
3
8
3
8
90-120s
ACTIVATION
ROM CONTROL:
A. External rotation control
DYNAMIC:
INTEGRATION
A. 2-pause concentric push-up