The Shoulder Mobility Program

Overview

Program GoalShoulder ROM
Delivery FormatWritten workouts
Experience Level10+ push-ups and 5+ dips
Program DurationFour weeks
Training FrequencyFour per week
EquipmentThe BaseBlocks Trainer

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Weekly schedule

Below is a sample of how to schedule the workouts when combining it with a strength program.

SundayStretch
MondayStrength
Tuesday
WednesdayStrengthStretch
ThursdayStretch
Friday Strength
Saturday Stretch

Baseline stretches

To measure progress objectively, you would need to measure the joint angle with specialised equipment. I recommend taking a photo of each of the four stretches below.

Stretch #1: Shoulder flexion
Keep your arms fully extended and core engaged. Try and create a straight line from your hands to your hips.
Stretch #2: Shoulder extension
Keep your arms fully extended and see how far you can scoot your butt forward. If this stretch is too aggressive, place your hands on the floor instead.
Stretch #3: Shoulder internal rotation
Lie on your side with your arm bent at 90 degrees, and elbow in line with your shoulder. Gently push the back of your palm towards the floor.
Stretch #4: Shoulder external rotation
Lie on your side with your arm bent at 90 degrees, and elbow in line with your shoulder. Gently push your palm towards the floor.

Game-changer

We want enough range of motion to function optimally during the movements we perform. The movements we perform vary from person to person; the flexibility demands to perform basic calisthenics exercises will be different to a contortionist. Considering the shoulder joint is already unstable by design, increasing the level of flexibility beyond what is required may increase your injury risk by reducing stability.

MovementPerformance
Shoulder flexion
(arms overhead)
Handstand, chin-up, pull-up
Shoulder extension
(arms behind body)
V-sit, back lever, skin the cat

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