AAOS Shoulder Rehab
Training Days
Split
Difficulty
Description
AAOS Shoulder Rehab Summary: Based on the American Academy of Orthopaedic Surgeons protocol for rotator cuff and shoulder recovery.
Goals: Restore stability, strength, and range of motion post-injury or surgery. Key Principles: Move slowly with zero pain. Progress sets from 8 to 12 reps as your strength improves.
Note: This program should ideally be performed under the supervision of a doctor or physical therapist.
Monday
Strength A: Rotator Cuff Stability
Warmup
5-10 mins light activity.
Exercises
Squeeze shoulder blades together.
Keep elbow in line with shoulder.
Elbow pressed into side.
Rotate outward, elbow at side.
Scapula Setting: Hold 10s.
Tuesday
Flexibility & Range of Motion
Warmup
Exercises
Sleeper stretch (recommended 3x daily if possible).
Wednesday
Strength B: Traps, Arms & Prone Movements
Warmup
Exercises
2-second hold at top.
Don't arch back.
Trapezius: 5-count lower.
Bent-Over Horizontal Abduction.
Side-Lying External Rotation.
Side-Lying Internal Rotation.
Thursday
Flexibility & Range of Motion
Warmup
Exercises
Friday
Strength A: Rotator Cuff Stability
Warmup
Exercises
Repeat Group A.
Saturday
Flexibility & Range of Motion
Warmup
Exercises