30-Minute Shoulder Rehab Workout with a Corrective Exercise Personal Trainer in Austin
Are you seeking effective exercises to rehab and correct shoulder pain or shoulder impingement? This comprehensive 30-minute workout routine, designed by a personal trainer in Austin, focuses on strengthening and improving mobility to alleviate shoulder discomfort and enhance function.
Warm-Up (5 minutes)
Start with a brief cardio warm-up to boost blood circulation and prepare your body for the workout. Engage in light activities like brisk walking, cycling, or using an elliptical machine for approximately 5 minutes.
Mobility Exercises (5 minutes)
Enhance shoulder mobility with targeted exercises:
- Shoulder Circles: Stand upright and perform slow, controlled shoulder circles. Complete 10-15 repetitions in both backward and forward directions.
- Pendulum Swings: Lean forward and support yourself with one hand on a stable surface. Allow your other arm to swing gently in circular motions and side-to-side movements to loosen up the shoulder joint.
Strengthening Exercises (15 minutes)
Build shoulder strength with these effective exercises:
- Band Shoulder External Rotation:
- Utilize a resistance band secured at elbow height.
- Stand sideways to the anchor point, gripping the band in one hand.
- Maintain a 90-degree angle at your elbow and draw your forearm away from your body against the band’s resistance.
- Complete 2-3 sets of 12-15 repetitions per side.
- Scapular Retraction:
- Sit or stand with arms by your sides.
- Squeeze your shoulder blades together without shrugging.
- Perform 2-3 sets of 12-15 repetitions.
- Wall Angels:
- Stand against a wall with feet a few inches away.
- Raise arms to shoulder height with elbows bent.
- Slide arms up the wall while keeping elbows and hands in contact.
- Complete 2-3 sets of 10-12 repetitions.
Cool Down and Stretching (5 minutes)
Finish your workout with soothing stretches to enhance flexibility and reduce muscle tension:
- Cross-Body Shoulder Stretch:
- Gently pull one arm across your chest using the opposite hand.
- Hold for 15-30 seconds on each side.
- Behind-the-Back Shoulder Stretch:
- Reach one arm behind your back, using the other hand to gently push the stretching arm upward.
- Hold for 15-30 seconds per side.
- Neck Stretch:
- Tilt your head towards each shoulder, holding for 15-30 seconds on each side.
Conclusion
Consistency is key when rehabilitating shoulder pain or shoulder impingement. Perform this workout routine 3-4 times per week under the guidance of a qualified Corrective Exercise personal trainer in Austin to achieve optimal results. An RxFit professional can provide in-home services because we bring all the necessary equipment we will need to assist you.
