For people cleared after a total shoulder replacement, focused on late-stage banded strengthening of the new joint. It wakes the new joint with gentle rotations, circles, and scapular activation, then loads it carefully with overhead reaches, wall slides, external rotation, and reverse flies. The finish builds a strong new shoulder with A-shape pulls, Y-pulls, face pulls, anti-protraction, and rows.
Wake the new joint gently. Gentle external rotations, shoulder circles, and scapular activation restore controlled, pain-free motion around the replacement. Easy movement first is what sets up safe loading.
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.
Load the new joint carefully. Overhead reaches, wall slides, external rotation, and reverse flies build strength through the ranges the new joint needs to own. Progressive, careful load is what makes the replacement capable.
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.
Build a strong, dependable new shoulder. A-shape pulls, Y-pulls, face pulls, anti-protraction, and rows develop the everyday strength that lets you use the arm freely. You finish with a new shoulder you can rely on.
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.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
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.
