Shoulder [P]rehab Program

Improve Shoulder Health & Supercharge Upper Body Performance Anytime, Anywhere

This 3-month Shoulder Physical Therapy Program is available now,
through our revolutionary [P]rehab on-demand app!

Built by world-renowned Doctors of Physical Therapy & Fitness Experts. Over $4,000 in value compared to in-person physical therapy alternatives.

Success Rate
Happy [P]rehabbers

Take Control Of Top Shoulder & Scapula Health Issues, While Preventing Future Shoulder Injuries

“The most complete shoulder strengthening program you’ll ever need in your life”

The shoulder joint is composed of not just the ball and socket glenohumeral joint but also 3 other joints (acromioclavicular, sternoclavicular, and scapulothoracic joints).

With injury prevention at the forefront of our mind with program design, this program will provide your ENTIRE shoulder with a level of resilience that will make shoulder injuries a thing of the past.

With focus on appropriate mobility, stability, strength and education along the way you will feel in complete control of your shoulder health once done with this program. And the best part is we don’t just teach you what you need to know for right now, we teach you what you need to know for life.

If you’re ready to fully take control of your shoulder health then this is the program for you. Your journey to a healthier you starts today.

  • 7-day no questions asked free trial
  • Zero wait times, no hidden fees, no barriers to entry

  • Improve your mobility with shoulder prehab exercises

  • Build strong, balanced shoulders with foundational strengthening exercises & scapula stabilization drills

  • Prevent future shoulder injuries with comprehensive upper body & core exercises and education

  • Appropriate for any fitness level or exercise experience

  • Available on-demand, anytime, anywhere via our revolutionary app.

Common Problems With The Traditional Healthcare Path

  • Lack of access to quality in-person care or knowledge

  • Lack of time in your schedule or lifestyle for in-person services

  • Lack of financial resources or insurance benefits

  • Not in control of your health outcome – having to wait on tedious appointments or services

  • Over-prescribed medication and reliance on ineffective medical interventions

  • Tedious, insufficient results & not knowing what doesn’t work

You will find NONE of these problems with the [P]rehab app!

We’ve designed a solution that eliminates all of these pain points and delivers the results you want as fast as possible!

shoulder prehab program scapular dyskinesia the prehab guys

Program Details


The Prehab Guys

12 weeks


Prehab : Eliminate small tweaks & pains while bulletproofing your body

Program Schedule

The shoulder is an incredible joint and is one of the most mobile regions in our body. With this mobility comes a need to maintain appropriate mobility and build stability on top of it. This week, you will do just that. Let’s dive into a healthier shoulder joint!

You’ll tackle the muscles surrounding the shoulder blade but also some of the smaller muscles that surround the shoulder joint, such as the rotator cuff. It’s important that all of these muscles do their job and work harmoniously together for optimal shoulder health.

We told you that the shoulder is one of the most mobile joints in the body right? Let’s further explore that mobility this week while continuing to build strength through the shoulder blade, shoulder joint and through the core!

You’ll further develop strength through your shoulder muscles while continuing to focus on muscles surrounding the shoulder joint! Appropriate form is key with these exercises, let’s see what you can do!

Let’s continue to focus on scapular stability with progression of those core based exercises. This is a week you don’t want to miss!

Let’s tackle more specifically the rotator cuff this week! On top of this, you’ll start improving your strength through more functional ranges such as diagonal motions. This is key for healthy shoulder mechanics of an overhead athlete or to simply reach for your seatbelt. Let’s get after it!

You’ve put in the work using both your shoulders but isolating one shoulder as compared to using both really challenges our muscles in a new way! All of that core work you have been putting in is really going to pay off here, but don’t take our word for it, find out for yourself!

This week you can also expect to be challenged with exercises at different tempo, this is a great way to prepare your shoulder for anything life throws at you! Injury prevention here we come!

Everything you have been doing up to this point is really going to pay off. This week you will begin to piece together your shoulder mobility, with your scapular stability and the strength you have developed to perform functional but tough exercises. Good thing we know you can handle it, let’s get it done!

You are sure to feel the burn! You’ll continue to hone in on exercises that are performed at different tempos to build robust and resilience shoulders.

Shoulder health and injury prevention is so much more than just the shoulder. It’s teaching the body and the muscles surrounding the shoulder joint how to move with control and stability through a range that is appropriate! This is a really fun week, we don’t want you to miss it!

Awesome work to achieve the last week of the program! Get ready to put everything you have been working on together to move the area as one synchronized unit.

Ready to Get Started?
Welcome to the [P]rehab Family

Over the past six years as Doctors of Physical Therapy, we have seen a plethora of patients with different kinds of aches, pains, and injuries. The interesting fact was that most of these issues could have been managed or even prevented if people had a solution to quality exercise & education information they could access anywhere, at any time.

Thus, to give power & health back to the people, we pioneered the anti-barrier solution using the latest evidence-based research, technology, and our clinical experience. Our programs are safe & effective; they feature preventative rehabilitation exercises & education that teach you how to get out of pain, avoid injury, and optimize your health.

Included in the Prehab App

50+ High-end Programs

Unlimited access to ALL of the [P]rehab programs at once, available anytime, on demand. Take care of your rehab, prehab & fitness needs through just one revolutionary app.

50+ High-end Programs

80+ Engaging Classes

Follow along class style sessions led by a Doctor of Physical Therapy and/or a Certified Strength Coach built on principles of load management, specificity, progressive overload, muscle group ratios, and more.

100+ Workouts

No time for a full program? If you prefer effective single-day workouts, in the areas of Injury prevention, Mobility, Strength, Performance, (and more) – we got you covered!


4,000+ tutorial videos

Search through detailed step-by-step instructional videos that teach you how to move properly, perform, what to feel, and which mistakes to avoid.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.



Find your perfect program with the help of our intake BodyScan built to pinpoint exact solution for your needs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Custom Workout Builder

Build your own custom workouts & save your favorite exercises/routines.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Alternate Exercises

every exercise can be swapped to an alternative exercise if its too challenging.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Programming that fits you

Choose from rehab, prehab, mobility, performance, and fitness programs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Growing Library

New exercises, programs, workouts and guides added regularly so you always have fresh content to consume.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


taking control of your health has never been easier

All Annual Plans Start with a 7-Day Free Trial!

*Corporate + group rates available, please email

What Our Members Say

You gave me outstanding program protocols and results for my shoulder!

Dear Prehab Guys, Thank you!. I was able to use it for 6 weeks to build ROM and strength and stability. An opportunity came up to do the rotator cuff repair and I decided to go for it. Thanks to your shoulder program and my surgeon’s skills, I came out of the operation w/o the typical pain and was able to progress thru my PT to increase ROM and shoulder capsule strength and stability. At 4 months post-op, I am hopeful to continue my safe and successful PT in order to add a decade more of aggressive athletic adventures! Thank you!

– Sean B.

I recommend it to anybody looking to strengthen their shoulders!

This is a pic of me at my last race in 2017, 3 months after I was in car accident and my shoulder went downhill from there. I was looking for an exercise program for my shoulders and found The Prehab Guys programming to be very thorough. I followed it to the T and got some great results! Not sure if I’ll ever be my former self but with TPG programming I’m definitely stronger than I have been in the last few years so thank you for everything you guys do! I’m very grateful!

– Travis C.

Their programs are better than the PT I had at the doctor’s office.

I highly recommend The Prehab Guys for all your athletic physical therapy needs. I did the shoulder program for a torn labrum and it was fantastic. I also broke my foot and had surgery in February. As an avid runner, I wanted to get back out there ASAP. Coronavirus waylaid my plans. PT was sporadic or canceled. I am so glad I found the Prehab guys. Everything I could want or imagine. Thanks so much for getting me back on the roads.

– Cheryl R.

A regular Netflix of shoulder rehab!

The Prehab Guys are lifesavers! I was doing a military press when I felt a sharp pain in my right shoulder. For two weeks it clicked and had stabbing pains. I did what any fool does and became a doctor via Google search. I was sure I was never going to lift weights again after reading many horror stories online… but then I stumbled upon The Prehab Guys. After doing a few movement tests, I realized I didn’t have a tear but rather needed to strengthen my shoulder and the muscles around it (particularly my back). I purchased the “Shoulder Prehab” program, installed the Prehab app on my iPhone, and I was off to the races. The Prehab app includes daily workouts (10-20minutes max) specifically for the body part you are rehabbing. At first, I still had some shoulder pain during the stretches and band workouts… but in under a week, I was feeling great. Now 2 months later, I am stronger than ever! These guys are really on to something here…  No questions asked, buy the Prehab program you are considering right now.

– Justin M.

My scapulas wing less and my mid/low traps feel much stronger

My name is Matt and I’m a 5th year physical therapy student. I have been avoiding any pressing exercises (including pushups) since my junior year of high school when I started to have some shoulder issues. Since then, I’ve been to PT for rotator cuff tendonitis, pec minor tightness, poor posture/muscle imbalances, but none of that has really helped. It’s been a frustrating process. I had seen some of the Prehab Guys’ content on Instagram, and was excited when I saw this program come out. I decided to go for it. I used the app on my phone, so I would be able to read/watch exercise descriptions while working out, trach each workout, and take notes on any modifications I had to make. The exercise descriptions were easy to follow and understand, and it was very clear how to make exercises easier if I needed them to be. I finished the program feeling strong. I’m starting to reintroduce some pressing movements now and so far so good! I also have a bunch of new favorite exercises from the program that I can use in workouts and plan to use with my future patients. Definitely glad I decided to get this program!

– Matt G.

For those of you that want to continue living active lifestyles, I would definitely recommend all of their programs

The Prehab Guys and their app is a perfect solution for all those who want to improve their body mechanics, reduce (or eliminate) pain, and improve their controlled range of motion. Their exercise videos are put together well and are easy to follow with the video explanations and verbal tips too. I currently use the Hip, Neck & Mid back, and Shoulder app and they are all worth the money and effort (or even more!). The workouts are just long enough you can do them daily (15-20minutes) and they are great to counterbalance the stress and strain of daily life!

– Ziga B.

I really appreciate the attention to detail and good form

I’ve recently signed up for both the shoulder and the hip programs, and found my shoulders and hips are already feeling better, I’m less stiff and more stable which is so appealing to me both as 54-year-old runner, lifter, and a coach. I appreciate the work that goes into making it such a useful resource!

– Rhonda H.

Adhering to this program is cheaper & more convenient than scheduling multiple visits with a physiotherapist

I was in severe pain after months of increasing the volume and intensity of the kettlebell military press in preparation for training certification. Unfortunately, I had to forfeit that particular challenge at the event. Then I experienced the loss of all the strength I had gained in the past months. I tried all the tricks I could, ice, ice bath, liquid nitrogen batch, massages, chiropractic visits, and dry-steam infrared sauna. I also incorporated random shoulder mobility drills. All of it made very little difference. 2 months after hitting rock bottom I purchased the shoulder prehab program and committed to following it strictly. The program was easy to follow and I got to work on it immediately. At first glance, I wondered what those seemingly innocuous exercises could possibly accomplish on an experienced lifter like myself but I did them nonetheless. I quickly realized how I had adopted some faulty mechanics in my search for 1 RM. The progressive nature of the program worked out fantastic. Slowly as each workout and week went by, I was reconnecting dots via mind muscle awareness during shoulder blade movement. I specifically identified the movements that had an almost immediate effect on any sensation present in the first few reps of a given exercise. After about 6-7 weeks into it, I knew I was (finally) on the right track. I experienced a reduction in pain in all aspects of life. This program works and was necessary for its entirety for me to see results. A few drills here and there would perhaps have worked before any appearance of pain but once I became chronically affected by it I needed a professional design. I have found the workouts within it perfect in length and not tiring. They felt like an extended warm-up to a training session. I am back to pressing heavy today: pain-free. Thank you

– Carl

I have been so impressed with the shoulder program that I decided to enroll with their knee program as well

I had injured my AC joint twice in a span of a year, the pain was so bad that I couldn’t even sleep on my left side. At one point I thought I am never going to be able to lift again. Finally came across the Shoulder program and decided to enroll. I am currently in the last week of the program and my shoulders are feeling great again. I have built great strength in the last 3 months

– Rohan

After 3 weeks my bad shoulder is starting to feel better

After 30 years of Continuous training, you bet I have some shoulder issues. I thought I was pretty much done with doing any more intense workouts. After 3 weeks my bad shoulder is starting to feel better! Every person has these issues, but all I can say is just stick with it and everything will work out

-Mark V.

One of the best investments I’ve ever made!

I’ve been in the fitness industry for over 30 years and my investment in the Prehab Shoulder Program was one of the best investments I have ever made! At 56 I decided to up my ‘strength game’ and joined CrossFit. I had some rotator cuff issues which resulted in an AC injury. Initial rest and laser therapy was followed by the Prehab Shoulder Program and it was a game changer. Not only did it help me recover, it made me stronger! I’m back to barbell and pushing exercises. Thank you Prehab Guys! This is such a great value, outstanding curriculum and easy to use interface on a smart device.

– Cammy D

By the end of the program, I went back to my bodybuilding and hypertrophy style of training pain-free!

I have recently had some shoulder discomfort when lifting. I took time off, and tried ice, massage, and anti-inflammation meds, but nothing gave me anything more than temporary relief. I thought I had to just live with this ache when working out. I went through the shoulder prehab program by the prehab guys which took me through many exercises. My favorite part was that towards the end I was performing exercises within the program that I had previously done at the gym making the transition smooth

-Brion H.

This program required minimal equipment which made it very easy to perform anywhere.

As a desk jockey, I spend much of my time in one position which I’m sure had led to my mid-back/shoulder stiffness. The shoulder prehab program really gave me better mind-body control with muscles around my shoulder and mid-back. This program gave me a database of exercises I can choose from whenever my discomfort comes on, more importantly, I learned how to stay proactive with taking care of my body.

-Kevin H.

I was fortunate to find The Prehab Guys shoulder program.

After years of chronic pain after arthroscopic surgery on both shoulders, I was desperate to get back to an active lifestyle. I had tried all the standard recovery procedures and after countless hours of physical therapy and all that comes with it (co-pays, coordinating my schedule around their standard business hours, and the wasted time getting up to speed with each PT). From day one with Prehab I was able to tailor my workout to the phase I felt comfortable with, while at the same time learning and understanding why I was doing specific workouts – on my own time! As I progressed so did the workout, and the ease of use made it a no-brainer to keep going. After thousands in copays and countless hours away from work, I am finally on the road to recovery and continue to utilize all the information these guys have put together. I genuinely can’t thank them enough and look forward to the continued progression of utilizing both the app and the prehab community.

-Corey D.

This Shoulder Program is the perfect method for strengthening your shoulders

As a rock climber and motocross rider, I know the importance of strong shoulders – Without them, it’s easy to get injured. In the past, I have suffered from conditions like chronic bursitis due to weak shoulders. With help from the Prehab Guys, I am now stronger than ever. The beginning of the program focuses on relief of shoulder pain, while the rest focuses on strength and stability. This makes for a perfectly balanced program that can be repeated as needed. The exercises each come with a short video that contains easy-to-follow instructions on form and technique. I highly recommend the Prehab Guys Shoulder Program for anyone who wants an instructional, straightforward, and effective solution for their shoulders for life.”

-Tom D.

Physical Therapy & Fitness Programs included in the New Prehab App

Program Categories

Rehab: Our rehab programs reflect the education, exercise programming, and
progressions we use as PTs when working with specific injuries and conditions. These programs have a dedicated early rehab phase and step-by-step progressions that mirror a comprehensive rehab program. If you know exactly what you’re dealing with, then these programs are right for you.

Mobility: Our mobility programs take a specific and non-specific approach to improving targeted movements. Through repeated exposure and the right combination of exercises, you will free your body to move further and easier than before!

Fitness: Our fitness programs are designed to enhance your physical fitness safely and effectively by learning the proper principles of training. Each of our fitness programs emphasize training smarter with injury prevention in mind. We have different options based on your goals & equipment availability!

[P]rehab: Our [P]Rehab Programs focus on the main regions of the body by integrating an isolated & global approach to give you a truly comprehensive guide to take control of your health whenever you need it most. With proper exposure and dosage to various movements, coupled with education, your body will be that much more ready to handle anything your life demands from it!

Performance: Our performance programs are intended for those with exercise experience, no limitations, and for those looking to elevate the bar. These programs will help you achieve personal bests while at the same time protect you with [P]Rehab fundamentals.

Frequently Asked Questions

Shoulder [P]rehab Program

  • This program is best suited for those with mild to no (0-4/10) shoulder pain or injury prevention including: Shoulder arthritis, AC/SC joint injury, SICK scapula/scapular dyskinesis, shoulder/scapular position issues, scapular winging, shoulder separation, labrum/bicep issues, biceps tendinitis, shoulder instability, volleyball/baseball/basketball athletes with shoulder pain, shoulder sprain, shoulder GIRD, pectoralis major/minor strain, deltoid pain, and upper trapezius discomfort/strain. If this program is too challenging for you, check out  our Shoulder Rehab!  If you are looking for more of a challenge, check out our Upper Body Performance Level 1!
  • We’ve designed most of our programs in such a way that you can complete them at home with minimal equipment needed. However, this will truly depend on which program you’re interested in as some of our programs require more/less equipment. Within the app, you can explore each individual program and learn if it is a home or gym appropriate program. In addition, you can view the equipment tab to learn more about each piece of equipment being used in the program. Below you will find all of the recommended equipment for this program!
    • Loop Band, Resistance Band, Weight (DB/KB), Wall Support, Dowel, Cable, Bench


  • With over 55+ programs, 100 workouts, and 4000+ exercises available, this is true 21st century physical therapy! The [P]rehab membership accessible on our mobile app allows you to start as many programs as you want. So you can focus on, say, rehabbing your ankle while working on prehabbing your shoulder, at the same time. Each of our programs includes specific educational videos about that region spanning topics like what is pain, how to modify exercises, and how to incorporate rest days in your programs. We want to give you all the tools you need to take control of your health from anywhere in the world!
  • With our 50 programs to choose from, we know it can be difficult to know which program is right for you! Our proprietary [P]rehab body scan analyses your answers to five specific questions, which allows our algorithm to find your perfect program. If you need any additional help, don’t hesitate to reach out to us and one of our support specialists will be happy to point you in the right direction!
  • Our programs and workouts are appropriate for anyone looking to optimize a specific body region or improve a specific need. We make it easy and teach you how to take control of your own health with [P]rehab. We give you the tools to stay healthy and ready for anything life throws at you. As long as you’re capable of using a smart device such as a phone, you’ll be able to access and use our products. If you have any concerns about your physical readiness to participate in the programs or workouts we offer, we suggest you check-in and get clearance from your primary physician. We also recommend checking out the FAQ section of the specific program you’re interested in as it may answer your questions and/or concerns. Feel free to email us if you have a specific question or concern, we are happy to help! Our programs and workouts are designed to be readily available resources to help you move better and feel better. We want to reiterate that no information provided in our programs, whether it be written or video content, is to be taken as medical or health advice. You agree to be 18 years of age or older and to use this program at your own risk.  The content of this program is not intended as a substitute for care from a physical therapist or other health care professional. We recommend that you seek medical advice and speak with your doctor before participating in this program if you show signs or symptoms of injury, disease, illness, or you have any concerns about your individual needs.
  • You can access the [P]rehab membership through our very own [P]rehab app, available on both the apple and android app store. At this time, we do not have a specific tablet or ipad app; however the mobile app still works on both tablet/ipad.

Pricing & Payment

  • The monthly membership is $49.99/month (USD) and $199.99/year (USD. Our annual program begins with a Free 7-day trial while the monthly membership does not. Both memberships provide unlimited access to all programs and workouts, including new programs, workouts, and classes as they launch. The [P]rehab App Memberships are only accessible on our mobile app
  • We offer a completely free, no hassle 7 day trial to the [P]rehab App on our Annual pricing plan. Our monthly pricing does not have a 7 day free trial option, rather this plan starts on the $49.99 per month membership on the purchase. For our free trial on the Annual plan, if for any reason you are not satisfied with the app, simply cancel before the 7 days end and you will not be charged.
  • Yes! We are grateful for all the work military personnel and first responders do. Additionally, we were once students ourselves and are always supportive of the next generation! Please email us at with documentation of your student/military/first responder status and we will give you a special discount :)
  • FSAs and HSAs are used to pay for common out of pocket healthcare expenses. As a general rule of thumb, qualifying healthcare expenses include the cost of treatment or prevention of disease. If you think you have a medical condition that would benefit from an exercise program like our membership, we suggest you talk with your doctor and have him/her provide you with a Letter of Medical Necessity. We have had many people use their FSAs and HSAs in the past! Please check with your FSA/HSA for more information
  • If you don’t want to continue, you can cancel your membership renewal through your my account page. Follow the prompts to cancel on the Settings page, and your membership will not renew. Please note that there aren’t refunds for partially unused membership cycles. However, we will provide store credit if your purchase was made in the past 30 days. If you have more questions, please contact us. We’re happy to help! All sales are final.


Improve shoulder health for a fraction of the cost of in-person PT