Name: Playbook - Dr. Caleb Burgess - Shoulder Recovery - Weeks 1-2
Uploaded: 2024-04-19T04:48:14.910Z
Duration: 30 min
Description: Shoulder Recovery - Weeks 1-2

Felt ok. I was using minimal weight but will up it slightly tomorrow

Sarah

Charles

Cameron Bond

Steffen

Note: The first 4 exercises are to be performed as a "warmup circuit" for 1 set each

These first 4 exercises are to be performed as a "warmup circuit" for 1 set each

*Listen/watch video for a detailed description
*Hold 1-2 sec at each position, on each rep
*10 reps in each direction

Tips:
- Decrease your range of motion as needed if it causes pain

Seated Thoracic Flexion and Extension with Scapular Movement

*Listen/watch video for a detailed description
*Hold 1-2 sec on each rep
*10 reps in each direction

Tips:
- Decrease your range of motion as needed if it causes pain

Seated Thoracic Rotation and Extension with Hand on Stomach

*Listen/watch video for a detailed description
*Hold 5-10 sec per rep with hands pulling outward

- If it hurts to rotate your hands out too far, reduce how far out you rotate them, use a lighter band, or use more slack

Standing Bilateral Shoulder External Rotation with Band

*Listen/watch video for a detailed description
*Hold 5-10 sec per rep

- If it hurts to bring your hands out too far, reduce how far out you raise them, use a lighter band, or use more slack

Standing Bilateral Shoulder Abduction - Band Between Hands

Warmup Circuit

*Listen/watch video for a detailed description
*Hold 0-1 sec with the hands pulled backward and take 2 sec to let the hands come forward again on each rep
*Aim for a "goal" repetition range of between 10-15 reps per set

Tips:
- Decrease how far back you pull your hands back if it bothers your shoulder to row it that far back
- Make sure to row your hands to the side of your stomach/lower trunk at the pulled back position

Standing Row with Band - 2 Arms

*Listen/watch video for a detailed description
*Take 2 sec to let the hands come backward on each rep
*Aim for a "goal" repetition range of between 10-15 reps per set

Tips:
- Decrease how far back your hands go if it bothers your shoulder to let them go that far backward
- If it feels more comfortable, you can push more in a downward, upward, or straight direction than the video suggests

Standing Chest Press with Bands - 2 Arms

*Listen/watch video for a detailed description
*Hold 0-1 sec in the pulled back position, then take 2 sec to let the hands come forward again on each rep
*Aim for a "goal" repetition range of between 10-15 reps per set

Tips:
- Decrease how far back your hands pull your hands backward if it bothers your shoulder to let them go that far backward
- If it feels more comfortable, you can adjust your arms to be closer to your sides or higher up than what the video shows
- You can also adjust your hand positioning to a "palm backward" or "palm neutral" with the palms facing inward if either position is more comfortable than the "palms forward" position shown in the video

Standing Shoulder A - Band - 2 Arms

*Listen/watch video for a detailed description
*Rest time is between sides

Set up:
- Lay on your side, with a dumbbell in your top hand and a small rolled towel underneath your arm
- Use a pillow or support your head with your other hand/arm

Movement:
- Slowly rotate your hand up and then back down, making sure that your shoulder rotates on a perfect axis (your upper arm should not move forward or backward as your hand rotates up and down)

Tips:
- If this bothers your shoulder, use a lighter weight or don't lift your hand up as high

Sidelying Shoulder External Rotation with Dumbbell at 0° Abd

*Listen/watch video for a detailed description
*Take 2 sec to raise up, hold 0-1 sec at the top, and take 2 sec to come back down per rep
*Aim for a "goal" repetition range of between 10-15 reps per set

- If it hurts to raise your hands this far, reduce how far out you raise them or use lighter weight
- You can also adjust your arm/hand position to more in front of you or straight out to the side
- Lastly, you can adjust your hands to a "thumbs up" position instead of a "palms down" position if this is more comfortable

Shoulder Recovery - Weeks 1-2

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