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Pain rule: Mild ache (2–3/10) during exercise is fine. Sharp pain, pinching, or pain above 5/10 means stop and regress the movement. Call us if it doesn't settle: (228) 471-5047
Warm-Up
Mobility & Activation
~5 min
1
Thoracic Extension on Foam Roller
8–10 reps
Upper back mobility takes pressure off the shoulder joint
Block 1
Rotator Cuff Activation
~10 min
Small, controlled movements — this is not a muscle group that responds to heavy load early on.
1
Banded External Rotation Press
3 × 12–15 reps — light band
Primary cuff strengthener — keep elbow tucked to your side
2
DB Side Lying External Rotation
3 × 12 reps — light weight
Isolated cuff work, easy to control form
3
High Band Pull Apart with External Rotation
3 × 12 reps
Combines scapular and cuff control in one motion
Block 2
Scapular Control & Strength
~10 min
A shoulder blade that moves well is what keeps the ball centered in the socket — this protects against re-irritation.
3
Seated Cable Facepull
3 × 12–15 reps
One of the best all-around shoulder health exercises — keep elbows high
4
Push Up Plus with Band
2 × 12 reps
Serratus anterior strength — stabilizes the shoulder blade against the rib cage
Cool-Down
Mobility & Recovery
~5 min
📋 Important Guidelines
- Elbow position matters: Keep the working elbow close to your side for cuff exercises unless cued otherwise — this reduces impingement risk.
- Progression: Increase band resistance or dumbbell weight once 3x12-15 feels easy with clean form and no pain.
- Overhead activities: Reaching overhead is fine to keep doing day-to-day — avoid loading it heavily (overhead press, heavy lifting) until cleared.
- Flare-up protocol: Drop back to Block 1 only, reduce band resistance, and ice 10-15 min after if irritated.
- When to call: Numbness/tingling down the arm, significant weakness, or night pain that disrupts sleep consistently — call us.
- Questions? Call us: (228) 471-5047 or visit gtptpascagoula.com