Credit: @theprehabguys

PHASE 3 OF 3: WEEKS 13-24

1. Push-up plus with backward slide: 3 x 8-16 reps

a. Drive shoulder blades toward the floor and out

b. Maintain neutral spine position and shoulder stability

2. D2 PNF Slow Arm Lowering: 3 x 8-16 reps

a. Preposition shoulder blades back and down

b. Rotate trunk with both arms to tension elastic band

c. Slowly lower band (eccentrically) across body engaging posterior shoulder musculature.

3. Wall Angels:  3 x 8-16 reps

a. Maintain forearms, head, sacrum and heel against wall

b. Maintain neutral cervical & lumbar spine position

4. Partner Cross body stretch: 3 x 30 seconds

a. Maintain shoulder at 90 degrees

b. Partner blocks shoulder blade from moving and moves elbow across body

c. Stretch perceived in back of shoulder

5. Reverse catch PNF D2 Diagonal Pattern: 3 x 10-20 reps

a. Pre-position shoulder blade back and down

b. Catch ball with thumbs pointing behind you

c. Slowly lower ball across body with thumb down position.

Of note, this is not a steadfast shoulder injury prevention program. In other words, the exercise showcased are not the end all be all. Instead, this article highlights the importance of implementing a comprehensive shoulder prehabilitation program that addresses 1. Scapular muscle function and control 2. rotator cuff muscle function 3. common flexibility and mobility deficits of the overhead athlete (i.e. posterior cuff tightness). Lastly, once appropriate exercises are selected, it is imperative to adhere to the program for optimal adaptation.


This Program is not designed to prevent all shoulder injuries, however it has been shown to mitigate risk of shoulder injuries. The current problem with traditional healthcare is we are not able to provide the care people like you need – when they need it.


Andersson, Stig Haugsboe, et al. “Preventing overuse shoulder injuries among throwing athletes: a cluster-randomised controlled trial in 660 elite handball players.” Br J Sports Med 51.14 (2017): 1073-1080.