ROTATOR CUFF

This program is meant for anyone who is currently having shoulder pain due to rotator cuff related injury or shoulder impingement syndrome. This includes rotator cuff strains, partial tears, full tears, tendinopathy, or simply rotator cuff discomfort. This program can also be used to help with rotator cuff pain, optimize overall rotator cuff function, and prevent injuries!

No matter your fitness level or equipment restrictions, we have a carefully thought out plan developed for you that can be tailored to your needs! This program will build you from the ground up to improve, restore, and reach new levels of shoulder health by paying special attention to the rotator cuff. This program will additionally progress you into quick plyometric movements and powerful pushing motions preparing athletes for sport.

If you’re not exactly sure what is going on with your shoulder, or you’re looking to just optimize and improve your general shoulder health, our Shoulder [P]Rehab Program is going to be the best, most well-rounded program for your shoulders.

However, if you believe/know that you specifically have a rotator cuff issue, that is going to be the better option for you! Our Rotator Cuff [P]Rehab Program is similar to our shoulder program, however, all of the educational resources, as well as the exercise programming progressions, is much more specific to the rotator cuff. We created this program due to requests, however, we have had many people with rotator cuff issues experience success in the past with our general shoulder program. The major difference in our new Rotator Cuff program is that the early phases and exercise progressions.

With that being said, our rotator cuff program still focuses on scapular stabilization exercises as this is imperative in rotator cuff rehab as well. Again, the biggest difference between the programs is how exercises are programmed and progressed in phase 0 and phase 1 as phase 0 & 1 from our rotator cuff program reflect how we rehab specifically acute rotator cuff issues.

Great question! There is definitely some overlap between the programs for good reason, but we will highlight the main differences below to help you choose the best program for you.

Shoulder [P]Rehab Program: this is a 5-phase, 17-week program with the most comprehensive approach to optimal shoulder health. This program is designed to holistically strengthen the entire shoulder complex including scapular strengthening and stabilization exercises along with programming that can help out with any shoulder impingement issue, biceps pain, scapular problems, or nonspecific shoulder pain. 

Overhead Mobility [P]Rehab Program:1 phase, 6 week program designed specifically to improve overhead shoulder mobility AKA reaching your arms up overhead. This is achieved through dynamic stretching and tissue mobilization for short-term gains and locking in those gains for the long term with some stabilization and strengthening exercises! 

Rotator Cuff [P]Rehab Program: 3 phase, 16-week program designed to address rotator cuff-related shoulder pain. Educational videos and progressions, especially in the early phases, are specific to the rotator cuff and reflect how we handle rotator cuff rehab in-person. As the program progresses there is overlap in later phases with the Shoulder [P]Rehab Program (this is a good thing!) as it is important to focus on the entire shoulder girdle. 

Overhead Stability For Fitness Athletes [P]Rehab Program: this is a 3-phase, 12-week program designed to train the entire movement system to improve overhead lifts. This program is designed with performance in mind and is the best choice for CrossFit enthusiasts, Olympic weightlifters, and athletes that push their workouts to the limit!

If you’re currently rehabbing an old or new injury, your primary focus should be on our program versus other programs or exercise. Think of it as a short term sacrifice to reap the greatest long term benefit. The program is truly comprehensive with graded exposure supported by science that WILL get you back to your training routine before you know it! In these early phases, the less variables there are, the easier it is for you to learn what is and isn’t helping. At max, we’d only suggest simple aerobic/cardio exercise that does not aggravate your injury or training body areas not associated with your injury!

It may be smart to take a break from your current routine until you make enough progress that you can tolerate your routine again! Once you feel comfortable working back in your normal routine or exploring new activities, we’d suggest trying our program before, after, and on different days than your normal routine. It totally depends on the person, your fitness level, and your routine in regards to the best placement for our program!

A general rule of thumb, our anatomy and [P]Rehab programs are great to do prior to your routine, especially our mobility programs. On the contrary, you can perform these programs on separate days if the workout is too long for you, which may be the case if you’re nearing the end of our programs in the later phases! This is especially true for our [P]Rehab to performance programs, which are suited best to be performed by themselves or on separate days than your normal routine!