For recovery after a labral repair, including Bankart, SLAP, and posterior labral procedures, once your surgeon has cleared you to start band work. The early phase keeps the arm working safely with scapular activation, anti-protraction holds, postural endurance work, and light internal rotations, then restores motion with shoulder circles, gentle external rotations, thoracic extensions, overhead reaches, and cross-body stretch. It adds load slowly through the external rotation series, A-shape pulls, T-shape pulls, scapular wall slides, and single arm rows, and your surgeon and physical therapist set the timeline that this program follows.
Keep the shoulder blade and the arm working while the repair stays protected. Scapular activation, anti-protraction holds, postural endurance work, and very light internal rotations all stay inside the arc your surgeon allows and never pull on the front of the joint. Holding on to muscle now means far less to rebuild later.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
Builds endurance for sustained postural demands. Excellent for occupational and postural training.
Balances rotator cuff strength. Critical for americana defense in combat sports.
Give the shoulder its range back slowly, one direction at a time. Shoulder circles, gentle external rotations, thoracic extensions, overhead reaches, and cross-body stretch restore motion with the band assisting rather than resisting, and none of it goes past the limits your therapist has set. Range that arrives on schedule protects the repair better than range that arrives early.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
Universal recovery exercise with light external rotation. Promotes blood flow and gentle activation.
Addresses thoracic kyphosis from prolonged sitting. Essential for golfers and desk workers.
Promotes overhead mobility and activation. Excellent for swimming and overhead mobility restoration.
Universal mobility exercise for posterior capsule and shoulder mobility. Essential for all programs.
Add resistance in small, patient steps. The external rotation series, A-shape pulls, T-shape pulls, scapular wall slides, and single arm rows rebuild the rotators and retractors at controlled speeds, with no ballistic work at any point. A labral repair rewards slow progression, and there is nothing to gain from getting ahead of it.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
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.
Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural correction.
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.
