Shoulder Recovery - Weak and Painful
Stop your shoulder pain and start living life again!
After years of helping active people recover from nagging and chronic shoulder pain, I realized that I needed to make a program to help as many people as possible using the same methods that were helping my own patients every day.
If you're looking for a real solution for your ongoing shoulder issues, this program will guide you step-by-step through the process of eliminating your shoulder pain without needing shots, pills, or surgery!
Goal:
Rehab
Rehab
Functional
8 weeks program
7 days/week
30-45 mins
Level:
All Levels
All Levels
Goal:
Rehab
Rehab
Functional
8 weeks program
7 days/week
30-45 mins
Level:
All Levels
All Levels
About the program
The "Shoulder Recovery Program - Weak and Painful" is an 8-week program designed to help you overcome persistent shoulder pain and weakness that keeps you from your daily tasks, activities, workouts, or sport(s).
Additionally, if your pain has been limiting your shoulder mobility or causing secondary neck pain, this program will help you as well!
You'll also learn strategies to gauge how hard to push with your exercises, how much discomfort is safe to have, and what strategies you can utilize on a daily basis to keep your symptoms at bay.
This program requires minimal equipment and progresses throughout the 8-week period, gradually increasing in difficulty so that your shoulder has time to adapt and get stronger at a safe rate.
As it was designed, each workout is to be performed daily OR every other day for 2 weeks before moving on to the next 2-week block, BUT some people will find that staying on a certain workout for several weeks may be more appropriate for them if they find benefit from it or need more time until they move on to the next workout.
And that's okay! Take as long as you need on each routine...there is NO RUSH!
As always, if you find that certain exercises seem to be too challenging or even uncomfortable, please don't hesitate to reach out to me via direct message (see the 3 dots at the top right corner of the app) so that I can give you a modification or alternative.
P.S. If you find that you're really struggling and need something more customized/tailored to you and your individual body and situation, send me a message to set up a 1-on-1 virtual consultation, where I'll put you through a detailed movement exam and then put together your own customized program!
Don't forget to leave a comment and/or review, letting me know how you like the workout!
And tag me on Instagram @dr.caleb.burgess so that I can repost you and celebrate your progress!
The program was exactly what I was looking for. Logical progressions, no excessive fluff, and straight to the point. My shoulder feels amazing!
Timothy
My shoulder is honestly stronger than it's ever been. I can't believe I'm saying that but it's true!
Tracy
Love how organized this program was and also that you allow us to message you for help when we need it. Thank you for saving me from surgery!
Jeremiah
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Easy-to-follow videos for every workout in the program.
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Reminders
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About Dr. Caleb Burgess
Doctor of Physical Therapy, Strength Coach/Trainer
Hi, I’m Dr. Caleb Burgess. I’m a licensed Doctor of Physical Therapy, a certified specialist in Orthopedic Physical Therapy through the American Board of Physical Therapy Specialties, and a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association.
I've been practicing as a physical therapist for over 8 years and as a trainer/strength coach for over 12.
After receiving my Doctorate in Physical Therapy (DPT), I spent the next two years completing a year-long Residency in Orthopedic Physical Therapy and then a year-long Fellowship in Sports and Orthopedic Physical Therapy. This advanced training allowed me to become an expert in musculoskeletal conditions both related to the general and athletic populations. Furthermore, as a strength and conditioning specialist, I am qualified to help people to develop and achieve higher level performance based goals that extend beyond traditional rehabilitation.
I specialize in helping athletes and active people of all ages reach peak performance in their sport or activity of choice while helping to bulletproof their bodies to stay injury free in the process. And I should know! I’ve played sports all of my life, and was blessed to play basketball at the collegiate level (Azusa Pacific University) for 4 years from 2007-2011. During my time as an athlete, I went through my fair share of injuries and know what it’s like to be competing at the highest level only to have to claw my way back up from the bottom after getting injured. I draw on this experience to better understand what others are going through when working with them.
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Find encouragement and accountability by connecting with others in our exclusive private community.
Here Dr. Caleb will be sharing:
- Workout modifications
- New routines, workouts, programs, and updates that are being released
- Motivation tips and quotes
- How-to videos
- Shoutouts/Celebrations of member Success/Progress!
- Personal Life Updates
- Exclusive video/photo content that cannot be found anywhere else
- Daily/weekly/monthly challenges with prizes
- And more...
This is also a place where you can feel safe to share your:
- Struggles
- Tips
- Successes
- ...and anything else you want to share!
Frequently asked questions
Who are these workouts for?
The "Shoulder Recovery Program - Weak and Painful" is an 8-week program designed for people struggling with persistent shoulder pain and weakness that keeps them from their daily tasks, activities, workouts, or sport(s).
People with this type of shoulder pain are typically diagnosed with one or more of the following:
- Shoulder Impingement
- Rotator Cuff Tear/Strain/Tendinitis/Tendinopathy
- Biceps Tendinitis/Tendinopathy
- Shoulder Bursitis
- Shoulder Labrum Tear
What are the goals of the program?
The goals of the program are to improve:
- Shoulder strength and resilience (including rotator cuff and scapular muscles)
- Shoulder pain with use/activity
- Shoulder joint mobility
- Scapular (shoulder blade) mobility
- Thoracic spine mobility
- Your understanding of how to modify daily activities to decrease shoulder irritation/pain
...all of which will lead to getting you back to your normal life/activities again!
What do I need to participate?
This program requires minimal equipment (bands, dumbbells, bench, chair, and optional pullup bar) and progresses throughout the 8-week period. Other than that, you just need patience and commitment in order to start seeing the results you want!
What's the schedule?
As it was designed, each workout is to be performed daily OR every other day for 2 weeks before moving on to the next 2-week block, BUT some people will find that staying on a certain workout for several weeks may be more appropriate for them if they find benefit from it or need more time until they move on to the next workout.
And that's okay! Take as long as you need on each routine...there is NO RUSH!
How will I get the best results?
Be patient. Be consistent. And know that although you should be seeing some noticeable (and many times, big) progress in 8 weeks, you will continue to notice more significant changes in how you feel and how you move if you stick with it for months/years/life!
Are there modifications for the exercises?
Yes!
If you find that certain exercises seem to be too challenging or even uncomfortable, please don't hesitate to reach out to me via direct message (see the 3 dots at the top right corner of the app) so that I can give you a modification or alternative.
You can even send a video for feedback if you want!
How can I ask you questions?
You can ALWAYS send me via direct message (see the 3 dots at the top right corner of the app) to ask questions, celebrate progress, say hello...whatever you want!
Can I share my progress with you to stay motivated?
Yes, please do!
If you post about your journey on social media, please TAG ME at @dr.caleb.burgess so that I can share and celebrate your progress!
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