For a subacromial bursitis flare, using low-load, pain-free movement to cool the irritation and rebuild without re-lighting it. It cools the flare with shoulder circles, cross-body stretch, and gentle rotations, then gently reactivates with scapular work, overhead reaches, and reverse flies. The finish rebuilds with Y-pulls, A and T pulls, and face pulls at a load the bursa tolerates.
Cool the flare. Shoulder circles, cross-body stretch, and gentle external rotations keep the joint moving at a load the inflamed bursa accepts. Calming the irritation first is what makes rebuilding possible.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
Universal mobility exercise for posterior capsule and shoulder mobility. Essential for all programs.
Universal recovery exercise with light external rotation. Promotes blood flow and gentle activation.
Reactivate the shoulder gently. Scapular activation, overhead reaches, external rotation, and reverse flies wake the muscles back up without overloading the bursa. Easing strength back in keeps the flare from returning.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Promotes overhead mobility and activation. Excellent for swimming and overhead mobility restoration.
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.
Rebuild without irritation. Y-pulls, A and T pulls, face pulls, and anti-protraction restore real strength at a controlled load. You finish with a shoulder that works without the bursa flaring again.
Activates lower trap and serratus anterior. Critical for scapular upward rotation and overhead function.
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.
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.
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.
