For glenohumeral arthritis, using gentle range and strength work to keep the joint moving and comfortable. It keeps the joint moving with circles, overhead reaches, around-the-worlds, and cross-body stretch, then adds gentle strength through rotations, activation, and reverse flies. The finish supports the joint for the long haul with A-shape pulls, Y-pulls, face pulls, and thoracic extension.
Keep the arthritic joint moving. Shoulder circles, overhead reaches, around-the-worlds, and cross-body stretch maintain range and lubricate the joint without irritating it. Regular motion is what keeps an arthritic shoulder from stiffening.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
Promotes overhead mobility and activation. Excellent for swimming and overhead mobility restoration.
Targeted shoulder mobility and stabilization exercise. Focuses heavily on the lateral and posterior deltoids, rotator cuff, and scapular control along the lateral plane of the body. Excellent for building shoulder endurance, improving overhead range of motion, and correcting forward-rolling shoulder posture.
Universal mobility exercise for posterior capsule and shoulder mobility. Essential for all programs.
Add gentle strength around the joint. Gentle rotations, scapular activation, external rotation, and reverse flies build the muscle that supports and offloads the joint. Stronger surrounding muscle means less wear on the joint surfaces.
Universal recovery exercise with light external rotation. Promotes blood flow and gentle activation.
General scapular activation for multiple programs. Excellent for rehab and postural training.
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.
Build strength you can keep for life. A-shape pulls, Y-pulls, face pulls, thoracic extension, and anti-protraction develop durable, comfortable strength for the long term. You finish with a shoulder that keeps moving well for years.
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.
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.
Addresses thoracic kyphosis from prolonged sitting. Essential for golfers and desk workers.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
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.
