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.
Rotator Cuff & Scapular Stability
Strength A: Focus on smooth controlled movements with zero sharp pain.
1 Sets
5-10 minutes light aerobic activity to increase core temperature and blood flow.
2 Sets · 10-15 Reps
Lean forward, let arm dangle freely, and gently sway with body momentum. Zero active shoulder tension.
1 Sets · 30s
Gently draw arm across chest just below chin. Hold 30s feeling a stretch in posterior shoulder.
1 Sets · 30s
Hold yardstick/towel behind back; pull upward with unaffected arm to stretch affected shoulder passively.
1 Sets · 30s
Elbows at 90° by sides; use stick in unaffected hand to push affected hand outward into external rotation.
1 Sets · 30s
Lie on affected side, elbow at 90°. Gently press wrist down toward surface with opposite hand until mild stretch.
3 Sets · 8-12 Reps · 60s Rest
Anchor band at chest height. Pull elbows straight back while retracting and depressing scapulae. Avoid shrugging.
3 Sets · 8-12 Reps · 60s Rest
Maintain elbow at shoulder height bent 90°. Rotate forearm upward until perpendicular to floor, then control descent.
3 Sets · 8-12 Reps · 60s Rest
Tuck towel roll between elbow and ribs. Rotate band inward across abdomen keeping wrist straight.
3 Sets · 8-12 Reps · 60s Rest
Keep elbow tucked at side with towel roll. Rotate band outward away from stomach without twisting spine.
1 Sets · 10 Reps · 60s Rest
Draw shoulder blades back and down into opposite back pockets. Hold each contraction for 10 seconds.