Rotator cuff–related pain with scapular dyskinesis. Stretch daily · scapular work 3×/wk · core most days.
Standing or supine; involved arm across the chest at shoulder height, other hand at the elbow.
Draw the arm across the body until you feel the stretch in the back of the shoulder; keep the shoulder blade down (supine pins it best).
Shoulder hiking toward the ear; pinch at the front of the shoulder.
Lie on the involved side; shoulder and elbow each at 90°, forearm pointing at the ceiling.
With the other hand, gently press the forearm toward the table (internal rotation) until you feel a stretch in the back of the shoulder.
Sharp pinch → stop. Skip if the shoulder is irritable.
Stand in a doorway; forearm on the frame, shoulder ~90°, elbow 90°.
Step the same-side foot through and rotate the trunk away until you feel the front-of-chest stretch; low back neutral.
Arching the low back to fake range. (Repeat higher/lower on the frame for other fibers.)
Lie on the uninvolved side; involved arm on top, elbow at side over a towel roll (~15° ABd), elbow bent 90°, forearm across abdomen.
Externally rotate — raise the forearm toward the ceiling to ~45° (light weight ok); lower slow 2–3s.
Elbow drifting off the ribs (no shoulder abduction).
Stand upright; band anchored in front at waist height; elbow near the side. Not a bent-over row.
Set the shoulder blade down and back first, then pull toward the hip, elbow close; control the return.
Pulling with the arm first; shoulder rolling forward at the end.
Prone, forehead supported, arms off the table edge, thumbs up (external rotation).
T = raise out to the sides to ~90°; Y = raise overhead ~120–145° in the scapular plane. Lift by squeezing the blades down/back to body level; 2s hold. Start T, add Y later.
Shrugging up; lifting above horizontal.
Stand facing the wall, forearms flat on it, elbows ~shoulder height. (Can also be done facing away from the wall — but facing-wall is the validated version.)
Slide the arms up the wall in the scapular plane, keeping contact; control the descent. Keep gentle pressure into the wall throughout.
Shrugging up; losing wall contact; arching the low back.
Supine; hips/knees bent 90° (tabletop), arms reaching at the ceiling, low back flat to the floor.
Simultaneously extend the opposite arm and opposite leg toward the floor on exhale, to just before the low back arches; alternate. ~3–4s/rep.
Low back lifting off the floor → shorten the reach.
On forearms, elbows under shoulders; straight line ears-to-heels; ribs down, glutes + abs on.
Hold 15 → 60s; keep breathing.
Hips sagging or low back arching.
On one forearm, elbow under shoulder, body in a straight diagonal.
Lift the bottom hip to a level line; hold 15 → 60s each side.
Pelvis dropping.
On hands and knees, neutral spine, abs braced.
Extend the opposite arm and opposite leg to body level; 2–3s hold. Imagine a glass of water on your low back — don't spill.
Hips rotating toward the lifted leg.
Abbr: ER/IR external/internal rotation · ABd abduction.
Personal rehab reference — not a substitute for in-person evaluation.