FIX PROGRAM
SHOULDER
REHAB-U
REHAB-U.COM
About
Mai-Linh
Dovan
Mai-Linh Dovan has been involved in the strength and
conditioning close to 20 years. She holds a Bachelor’s degree
in Athletic Therapy and a Master’s degree in Exercise Science
from Concordia University, where she worked in collaboration
with the Department of Psychology and the Centre for
Research in Human Development.
With her experience in Athletic Therapy and Clinical
Rehabilitation, she has developed an approach geared
towards functional training with integrated rehabilitation. She
has used this approach with many elite athletes, working on
their (p)rehabilitation during the off-season. An entrepreneur
and having taught at Concordia University, she values the
sharing of knowledge, presenting at various conferences and
workshops and offering continuing education courses and
collaborating with world reknown strength coach Christian
Thibaudeau and Thibarmy.com.
She is the founder of Rehab-U | Movement and Performance
Therapy, an online resource for innovative movement
optimization and (p)rehabilitation tools and services for
athletes and active individuals, as well as trainers and
coaches looking to refine their practice. Get yourself:
Renewed. Robust. Resilient.
REHAB-U.COM
Program
introduction
Why have we created a Shoulder Fix Program? Shoulder
dysfunction is commonplace in training, specifically for
overhead movement. The shoulder girdle is a complex
system, which involves not only the shoulder (glenohumeral)
joint itself, but also the thoracic spine and scapulothoracic
joint (movement of the scapula on the thorax).
The Shoulder Fix Program is designed to improve shoulder
function by addressing proper mobility of the regions above
and below the shoulder and restoring optimal scapular
function. This program can replace your upper body training
and should be done 2-3 times per week. For optimal longterm results, the Mobilization and Activation blocks should be
performed as frequently as possible.
REHAB-U.COM
Program
Overview
This program is designed to restore scapular function and
movement quality of the shoulder complex for optimal
performance.
• The program is 12-weeks long
• The plan is designed as an upper body workout. Direct arm
training can be added as desired.
REHAB-U.COM
PHASE 1 | WEEKS 1-4
MOVEMENT RESTORATION / RE-PROGRAMMINGMMING
The main goal of Phase 1 of the Shoulder Fix Program is to
restore proper scapular function. Appropriate scapular motion
requires attention to soft tissue quality. The upper trapezius,
and pectoralis minor are common sites of myofascial tightness
and hypertonia and can limit normal scapular motion. Tight
and/or facilitated rhomboids can also maintain the scapula in
a position of elevation and downward rotation.
In the Mobilization block of Phase 1, attention is directed
towards addressing soft-tissue limitations and downregulating facilitated musculature that limits scapular motion.
Cervical and thoracic spine mobility are also addressed to
create optimal space for shoulder movement.
The Activation block focuses on accessing and controlling
scapular motion to create awareness and a mind-muscle
connection with the scapular muscles.
The Integration block utilizes open-chain stabilization in
positions that help avoid compensation via the scapular
elevators. This is also where we integrate appropriate
variations of the fundamental lower body movement patterns
exercises.
EXERCISE
SETS
REPS
NOTES
BLOCK 1 - MOBILIZATION
A.
Corner PNF pec stretch
1
3
Hold-Relax (hold for 10s,
relax and deepen the stretch,
repeat 3 times)
B.
Upper trap inhibition exercise
1
10
Hold the peak position
for 2 sec
C.
Laterally flexed cervical
rotations
1
10 / side
D.
Sidelying T-spine rotations
1
10 / side
BLOCK 2 - ACTIVATION
A.
Prone retract and reach
2
6-8 / side
Peel the shoulders off the floor,
do not over-retract
the scapulae
Lying prone on a bench will
leave you with more wiggle
room asyou improve your ROM
in external rotation
B.
Prone T-W’s
2
6-8 / side
C.
Supine band FABER
2
6-8 / side
BLOCK 3 - INTEGRATION
A.
Sidelying screwdrivers
2
6 / side
Slight pressure at end range
external rotation
B.
Half-kneeling bottoms-up
KB holds
2
20s / side
You can slightly externally
rotate the shoulder to increase
the difficulty of this exercise
C1.
TRX row holds (bottom)
3
20-30 sec
Slight external rotation torque
C2.
TRX push-up hold (top)
3
20-30 sec
20-30s rest
between C1 and C2
D1.
Pendlay row
3
8
Hold top 3 sec +
4 sec eccentric
D2.
DB floor press
3
8
Dead stop on bottom +
4 sec eccentric
30s rest between D1 and D2
E1.
DB carry
3
20 m
E2.
Band pull-aparts
(supinated grip)
3
12
You can add direct arm training as desired.
*In this first phase, we want to limit overhead work to avoid compensation.
REHAB-U.COM
PHASE 2 | WEEKS 5-8
ACCUMULATIONG
In Phase 2 of the Shoulder Fix Program we shift the focus
to closed-chain scapular control and we start to progress
towards overhead movement. Normal overhead elevation
of the arm in flexion or abduction requires adequate length
of the pectoralis major, latissimus dorsi, teres major and
rhomboids.
To verify if your lats are tight, perform the following
lats length test.
To verify if your pecs are tight, perform the following
functional pec length test.
In the Mobilization block of Phase 2, attention is directed
towards soft-tissue limitations of the lats, pecs and/or
rhomboids, and active range of motion of the shoulder, with or
without assistance.
The Activation block shifts towards scapular activation,
targeting mainly the serratus anterior and middle and lower
traps.
The Integration block utilizes loads and positions towards
overhead progressions. This is also where we integrate
appropriate variations of the fundamental lower body
movement patterns exercises.
EXERCISE
SETS
REPS
NOTES
BLOCK 1 - MOBILIZATION
A.
SMR for pecs/lats if needed
1
1 min / area
Foam roller, lacrosse ball, etc.
B.
Wall lats PNF stretch
1
3
Hold-Relax (hold for 10s,
relax and deepen the stretch,
repeat 3 times)
C.
Wall T-spine rotation
with arm sweep
1
8 / side
D.
Seated chin tuck with
shoulder flexion
1
8
Can be done with or without a
dowel
BLOCK 2 - ACTIVATION
A.
Serratus arm glide
2
6-8 / side
B.
Forearm wall slide
2
6-8 / side
C.
1-arm plank & rotate
2
6-8 / side
BLOCK 3 - INTEGRATION
A.
DB ¼ get-ups
2
6 / side
B.
Wall walk-out hold
2
20 sec
Can be done from push-up
position to increase difficulty
C1.
Half-kneeling landmine press
3
8 / side
Hold top 3 sec +
4 sec eccentric
C2.
Bent-over 1-arm row (band)
3
8 / side
Hold peak 3 sec +
4 sec eccentric
30s rest between D1 and D2
D1.
Bent-over supinated
wide-grip row
3
8
Hold top 3 sec +
4 sec eccentric
D2.
Inclined DB press
3
8
Hold peak 3 sec +
4 sec eccentric
30s rest between D1 and D2
E1.
DB/KB front racked carry
3
20 m
E2.
Band face pulls
3
12
You can add direct arm training as desired.
REHAB-U.COM
PHASE 3 | WEEKS 9-12
INTENSIFICATIONMMING
In Phase 3 of the Shoulder Fix Program, you get back to
overhead work, but in selected positions that ensure there is
no compensatory movement.
In the Mobilization block of Phase 3, the focus is on active
shoulder range of motion with the goal of maintaining the
ranges you have acquired in the first two phases.
The Activation block is meant to challenge and improve your
overhead stability to promote endurance and robustness.
The Integration block utilized loads and positions that
promote endurance for overhead movement, helping prevent
the breakdown of form. This is also where we integrate
appropriate variations of the fundamental lower body
movement patterns exercises.
EXERCISE
SETS
REPS
NOTES
BLOCK 1 - MOBILIZATION
A.
SMR for pecs/lats if needed
1
1 min / area
B.
Prone active T-spine extension
1
8-10
C.
Tall sitting arm saw
1
8 / side
D.
Prone lift-offs
1
8-10
Foam roller, lacrosse ball, etc.
BLOCK 2 - ACTIVATION
A.
DB or BB overhead scap presses
2
6-8
B.
Hanging scap retractions
2
6-8
C.
Plank pike & reach
2
6-8 / side
You can progress from a
seated position to a full hang
BLOCK 3 - INTEGRATION
A.
Half kneeling bottoms-up
KB press
2
8 / side
B.
Arms overhead plank
2
20 sec
C1.
DB or BB Z press
3
8
Hold top 3 sec +
4 sec eccentric
C2.
Band lat pulldown
3
8
Hold peak 3 sec +
4 sec eccentric
30s rest between D1 and D2
D1.
Isometric pull-up
3
20-30 s
Hold top – with elastic band
assistance if necessary
Can be replaced by pulldowns
D2.
Isometric dip
3
20-30 s
Hold bottom – with elastic
band assistance if necessary
30s rest between D1 and D2
E1.
DB/KB overhead carry
3
20m
E2.
TRX Y raises
3
12
You can add direct arm training as desired.
Congratulations for committing
to the Rehab-U | Shoulder Fix Program !
We hope you got out of this program
what you were looking for!
We’d love to hear about your results
Please share on social media :
Tag @Mai_rehabu and #RehabU ,
#movementoptimization
For more information:
mai@rehab-u.com
Visit rehab-u.com
to see all the available training options
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.