FIX PROGRAM

SHOULDER

REHAB-U
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About
Mai-Linh
Dovan
Mai-Linh Dovan has been involved in the strength and
conditioning close to 20 years. She holds a Bachelor’s degree
in Athletic Therapy and a Master’s degree in Exercise Science
from Concordia University, where she worked in collaboration
with the Department of Psychology and the Centre for
Research in Human Development.

With her experience in Athletic Therapy and Clinical

Rehabilitation, she has developed an approach geared
towards functional training with integrated rehabilitation. She
has used this approach with many elite athletes, working on
their (p)rehabilitation during the off-season. An entrepreneur
and having taught at Concordia University, she values the
sharing of knowledge, presenting at various conferences and
workshops and offering continuing education courses and
collaborating with world reknown strength coach Christian
Thibaudeau and Thibarmy.com.

She is the founder of Rehab-U | Movement and Performance

Therapy, an online resource for innovative movement
optimization and (p)rehabilitation tools and services for
athletes and active individuals, as well as trainers and
coaches looking to refine their practice. Get yourself:
Renewed. Robust. Resilient.
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Program
introduction
Why have we created a Shoulder Fix Program? Shoulder
dysfunction is commonplace in training, specifically for
overhead movement. The shoulder girdle is a complex
system, which involves not only the shoulder (glenohumeral)
joint itself, but also the thoracic spine and scapulothoracic
joint (movement of the scapula on the thorax).

The Shoulder Fix Program is designed to improve shoulder

function by addressing proper mobility of the regions above
and below the shoulder and restoring optimal scapular
function. This program can replace your upper body training
and should be done 2-3 times per week. For optimal long-
term results, the Mobilization and Activation blocks should be
performed as frequently as possible.
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Program
Overview
This program is designed to restore scapular function and
movement quality of the shoulder complex for optimal
performance.

• The program is 12-weeks long

• The plan is designed as an upper body workout. Direct arm
training can be added as desired.
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PHASE 1 | WEEKS 1-4

MOVEMENT RESTORATION / RE-PROGRAMMINGMMING

The main goal of Phase 1 of the Shoulder Fix Program is to

restore proper scapular function. Appropriate scapular motion
requires attention to soft tissue quality. The upper trapezius,
and pectoralis minor are common sites of myofascial tightness
and hypertonia and can limit normal scapular motion. Tight
and/or facilitated rhomboids can also maintain the scapula in
a position of elevation and downward rotation.

In the Mobilization block of Phase 1, attention is directed

towards addressing soft-tissue limitations and down-
regulating facilitated musculature that limits scapular motion.
Cervical and thoracic spine mobility are also addressed to
create optimal space for shoulder movement.

The Activation block focuses on accessing and controlling

scapular motion to create awareness and a mind-muscle
connection with the scapular muscles.

The Integration block utilizes open-chain stabilization in

positions that help avoid compensation via the scapular
elevators. This is also where we integrate appropriate
variations of the fundamental lower body movement patterns
exercises.
 EXERCISE SETS REPS NOTES

BLOCK 1 - MOBILIZATION
Hold-Relax (hold for 10s,
A. Corner PNF pec stretch 1 3 relax and deepen the stretch,
repeat 3 times)
Hold the peak position
B. Upper trap inhibition exercise 1 10
for 2 sec

Laterally flexed cervical

C. 1 10 / side
rotations

D. Sidelying T-spine rotations 1 10 / side

BLOCK 2 - ACTIVATION
Peel the shoulders off the floor,
A. Prone retract and reach 2 6-8 / side do not over-retract
the scapulae
Lying prone on a bench will
leave you with more wiggle
B. Prone T-W’s 2 6-8 / side room asyou improve your ROM
in external rotation

C. Supine band FABER 2 6-8 / side

BLOCK 3 - INTEGRATION
Slight pressure at end range
A. Sidelying screwdrivers 2 6 / side
external rotation

Half-kneeling bottoms-up You can slightly externally

B. 2 20s / side rotate the shoulder to increase
KB holds the difficulty of this exercise

C1. TRX row holds (bottom) 3 20-30 sec Slight external rotation torque

20-30s rest
C2. TRX push-up hold (top) 3 20-30 sec
between C1 and C2

Hold top 3 sec +

D1. Pendlay row 3 8
4 sec eccentric
Dead stop on bottom +
D2. DB floor press 3 8 4 sec eccentric
30s rest between D1 and D2

E1. DB carry 3 20 m

Band pull-aparts
E2. 3 12
(supinated grip)

You can add direct arm training as desired.

*In this first phase, we want to limit overhead work to avoid compensation.
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PHASE 2 | WEEKS 5-8

ACCUMULATIONG

In Phase 2 of the Shoulder Fix Program we shift the focus

to closed-chain scapular control and we start to progress
towards overhead movement. Normal overhead elevation
of the arm in flexion or abduction requires adequate length
of the pectoralis major, latissimus dorsi, teres major and
rhomboids.

To verify if your lats are tight, perform the following

lats length test.
To verify if your pecs are tight, perform the following
functional pec length test.

In the Mobilization block of Phase 2, attention is directed

towards soft-tissue limitations of the lats, pecs and/or
rhomboids, and active range of motion of the shoulder, with or
without assistance.

The Activation block shifts towards scapular activation,

targeting mainly the serratus anterior and middle and lower
traps.

The Integration block utilizes loads and positions towards

overhead progressions. This is also where we integrate
appropriate variations of the fundamental lower body
movement patterns exercises.
 EXERCISE SETS REPS NOTES

BLOCK 1 - MOBILIZATION
A. SMR for pecs/lats if needed 1 1 min / area Foam roller, lacrosse ball, etc.

Hold-Relax (hold for 10s,

B. Wall lats PNF stretch 1 3 relax and deepen the stretch,
repeat 3 times)
Wall T-spine rotation
C. 1 8 / side
with arm sweep

Seated chin tuck with Can be done with or without a

D. 1 8
shoulder flexion dowel

BLOCK 2 - ACTIVATION
A. Serratus arm glide 2 6-8 / side

B. Forearm wall slide 2 6-8 / side

C. 1-arm plank & rotate 2 6-8 / side

BLOCK 3 - INTEGRATION
A. DB ¼ get-ups 2 6 / side

Can be done from push-up

B. Wall walk-out hold 2 20 sec
position to increase difficulty

Hold top 3 sec +

C1. Half-kneeling landmine press 3 8 / side
4 sec eccentric
Hold peak 3 sec +
C2. Bent-over 1-arm row (band) 3 8 / side 4 sec eccentric
30s rest between D1 and D2
Bent-over supinated Hold top 3 sec +
D1. 3 8
4 sec eccentric
wide-grip row
Hold peak 3 sec +
D2. Inclined DB press 3 8 4 sec eccentric
30s rest between D1 and D2

E1. DB/KB front racked carry 3 20 m

E2. Band face pulls 3 12

You can add direct arm training as desired.

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PHASE 3 | WEEKS 9-12

INTENSIFICATIONMMING

In Phase 3 of the Shoulder Fix Program, you get back to

overhead work, but in selected positions that ensure there is
no compensatory movement.

In the Mobilization block of Phase 3, the focus is on active

shoulder range of motion with the goal of maintaining the
ranges you have acquired in the first two phases.

The Activation block is meant to challenge and improve your

overhead stability to promote endurance and robustness.

The Integration block utilized loads and positions that

promote endurance for overhead movement, helping prevent
the breakdown of form. This is also where we integrate
appropriate variations of the fundamental lower body
movement patterns exercises.
 EXERCISE SETS REPS NOTES

BLOCK 1 - MOBILIZATION
A. SMR for pecs/lats if needed 1 1 min / area Foam roller, lacrosse ball, etc.

B. Prone active T-spine extension 1 8-10

C. Tall sitting arm saw 1 8 / side

D. Prone lift-offs 1 8-10

BLOCK 2 - ACTIVATION
A. DB or BB overhead scap presses 2 6-8

You can progress from a

B. Hanging scap retractions 2 6-8
seated position to a full hang

C. Plank pike & reach 2 6-8 / side

BLOCK 3 - INTEGRATION
Half kneeling bottoms-up
A. 2 8 / side
KB press

B. Arms overhead plank 2 20 sec

Hold top 3 sec +

C1. DB or BB Z press 3 8
4 sec eccentric
Hold peak 3 sec +
C2. Band lat pulldown 3 8 4 sec eccentric
30s rest between D1 and D2
Hold top – with elastic band
D1. Isometric pull-up 3 20-30 s assistance if necessary
Can be replaced by pulldowns
Hold bottom – with elastic
D2. Isometric dip 3 20-30 s band assistance if necessary
30s rest between D1 and D2

E1. DB/KB overhead carry 3 20m

E2. TRX Y raises 3 12

You can add direct arm training as desired.

 Congratulations for committing
to the Rehab-U | Shoulder Fix Program !
We hope you got out of this program
what you were looking for!

We’d love to hear about your results

Please share on social media :

Tag @Mai_rehabu and #RehabU ,
#movementoptimization

For more information:

mai@rehab-u.com

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Disclaimer: The information contained in this document is presented to improve movement, not treat medical conditions.
This information is not a substitute for medical advice or treatment of specific medical conditions.