For people cleared after an upper-arm fracture, carefully rebuilding shoulder strength from the ground up. It protects the healing bone with gentle rotations, circles, and scapular activation, then rebuilds the arm with overhead reaches, wall slides, external rotation, and reverse flies. The finish reclaims strength with A and T pulls, Y-pulls, face pulls, and rows.
Protect the healing bone while moving. Gentle external rotations, shoulder circles, and scapular activation restore easy motion without stressing the fracture site. Moving safely first is what allows real loading later.
Universal recovery exercise with light external rotation. Promotes blood flow and gentle activation.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Rebuild the arm's strength. Overhead reaches, wall slides, external rotation, and reverse flies reload the shoulder progressively as the bone tolerates more. Steady, careful loading is what turns a healed arm into a strong one.
Promotes overhead mobility and activation. Excellent for swimming and overhead mobility restoration.
Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural correction.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
Reclaim full shoulder strength. A and T pulls, Y-pulls, face pulls, and rows restore the pulling and stabilizing strength daily life demands. You finish with an arm you can trust again.
Isolated scapular retraction at 45 degree arm angle. Targets mid-trapezius and rhomboids for postural correction. Excellent for addressing rounded shoulder posture and upper crossed syndrome. Can be used in isolation or as part of combination sequences.
Classic middle trapezius isolation exercise. Primary movement for addressing postural deficits and scapular retraction weakness. Essential for all programs focusing on posture correction and shoulder blade control. Often called reverse fly at 90 degrees.
Activates lower trap and serratus anterior. Critical for scapular upward rotation and overhead function.
Premier corrective exercise for the upper back and shoulder complex. Combines scapular retraction with shoulder external rotation to heavily target the posterior deltoids, infraspinatus, teres minor, and mid-to-lower trapezius. Vital for reversing rounded shoulder posture and building rotator cuff resilience.
Unilateral pulling strength. Excellent for functional strength and imbalance correction.
Cloth wrapped bands with graduated resistance and a door anchor for high, mid, and low setups. Everything this program calls for, in one kit.
We call for an effort level instead of a specific weight, because the right resistance depends on you, the movement, and where you are in your training. For the sets and reps listed on each exercise, pick the resistance that makes the last few reps feel like the level shown.
You finish the set with several clean reps still in the tank. The work stays easy and fully controlled from the first rep to the last.
You could manage a few more reps at the end, but not many. The final reps take real effort while your form holds.
You reach the last prescribed rep with little or nothing left. Completing every rep with good form is genuinely hard.
These are starting points, not rules. Everyone is built differently, so adjust to fit you: size down if your form breaks before the final rep or a movement aggravates a symptom, and only size up once every rep feels smooth and pain free. When you are unsure, choose the lighter option.
