Athlete Shoulder Impingement Recovery Protocol

6-Week Phase Overview

Transform your shoulder from painful limitation to peak performance with our scientifically-designed three-phase system using 26 evidence-based exercises.

PHASE 1: PAIN RELIEF (Weeks 1-2)

Goal: Eliminate pain, restore basic mobility
Focus: 6 foundational exercises targeting inflammation reduction and gentle strengthening
Results: Sleep through the night, perform daily activities pain-free

Key Exercises:

• Cross-Body Stretch & Sleeper Stretch (mobility)

• Assisted Shoulder Mobility (pain-free movement)

• Basic rotator cuff strengthening

PHASE 2: STRENGTH FOUNDATION (Weeks 3-4)

Goal: Build strength, improve scapular control
Focus: 14 progressive exercises addressing root causes of impingement
Results: Full overhead reach, confident lifting at shoulder height

Key Exercises:

• Wall Slides & Face Pulls (postural correction)

• External rotation strengthening

• Prone exercises for posterior chain

PHASE 3: PERFORMANCE RETURN (Weeks 5-6)

Goal: Sport-specific preparation, injury prevention
Focus: All 26 exercises including advanced stability and overhead training
Results: Equal or greater strength than pre-injury, ready for sport return

Key Exercises:

• Prone Y-T-I Series (comprehensive strengthening)

• Overhead training & functional carries

• Sport-specific movement patterns

Success Timeline: Week 1 - Pain relief | Week 2 - Daily function | Week 4 - Full mobility | Week 6 - Athletic performance