Shoulder Stability Program: Regain Pain-Free Bench Pressing
A structured program inspired by Jose's recovery to restore shoulder stability and enable pain-free bench pressing after injury. Includes warm-up routines, stability exercises, and reintegration strategies.
Program Modules
Phase 1: Initial Assessment & Mobility
Assess shoulder mobility, strength, and stability to determine the appropriate intervention. Understand your current limitations and set realistic goals.
Warm-up: Gentle Shoulder Mobility
DailyPerform gentle arm circles, pendulum swings, and cross-body stretches for 5 minutes to prepare the shoulder joint.
Assess Shoulder Mobility
DailyEvaluate active range of motion in flexion, extension, abduction, adduction, internal rotation, and external rotation.
Assess Shoulder Strength & Stability
DailyTest strength and stability in key shoulder movements using manual resistance. Focus on movements like external rotation, abduction, and scapular retraction.
Phase 2: Shoulder Stability Routine
Targeted exercises to improve shoulder stability, reduce pain, and build foundational strength. Based on Jose's successful recovery protocol.
Warm-up: Scapular Retraction and Protraction
DailyPerform 10-15 scapular retractions and protractions to activate the scapular stabilizers.
Lock 3 Routine
DailyPerform 20 reps in each of the three lock positions as described by Jose's protocol.
External Rotations with Foam Roller
DailyPerform 20 external rotations with elbow propped on a foam roller. Maintain scapular retraction.
Banded Bench Press
WeeklyPerform bench press with a light resistance band, adjusting tension for pain management. Focus on scapular control.
Upside Down Kettlebell Press
WeeklyPerform 10 upside down kettlebell presses to enhance shoulder stability and proprioception. Start with a light weight.
Phase 3: Bench Press Reintegration
Reintegrate bench press with proper form, scapular control, and progressive overload. Focus on maintaining pain-free movement.
Warm-up: Dynamic Shoulder Stretches and Light Resistance
DailyPerform dynamic stretches like arm swings, and light resistance exercises with a resistance band to prepare for bench pressing.
Bench Press with Scapular Retraction
WeeklyFocus on maintaining scapular retraction and proper form throughout the entire lift. Start with a weight you can comfortably control.
Self-Efficacy and Confidence Check-in
WeeklyReflect on your progress and confidence level in performing the bench press. Identify any limiting beliefs and celebrate successes.
What You'll Accomplish
- Restore pain-free shoulder function, drawing inspiration from Jose's recovery.
- Improve shoulder stability through targeted exercises.
- Reintegrate bench press with proper form, scapular control, and minimal risk of re-injury.
- Increase bench press weight progressively and safely.
- Identify and address shoulder weakness and instability through self-assessment and consistent monitoring.
- Enhance self-efficacy and confidence in performing the bench press.
- Develop coping strategies for managing pain and setbacks during the rehabilitation process.
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