Phase 2: Shoulder & Rotator Cuff Loading

 

✓ Access Granted: Phase 2 Active

Clinical Note: Only proceed if you have completed 7 days of Phase 1 with minimal pain.

Phase 2: Shoulder & Rotator Cuff Loading

Prerequisite: Full "overhead" reach capability and no sharp pain when lifting a light object (like a coffee mug).

Clinical Objective

To transition from passive stretching to "Centration"—keeping the humeral head (the ball) perfectly centered in the socket during movement.

The Phase 2 Protocol

Frequency: Daily or 4 times per week.

Recommended Gear: Axis Shoulder Stabilizer

  • Exercise 1: Scapular Push-Ups ( Serratus Activation)
    • Action: In a plank or on your knees, keep your arms straight. "Drop" your chest by sliding your shoulder blades together, then push back up.
    • Reps: 3 sets of 12.

  • Exercise 2: External Rotation with Resistance
    • Action: Hold a light resistance band or a small water bottle. Keep your elbow tucked into your side and rotate your hand outward.
    • Reps: 3 sets of 15 per side.

 

  • Exercise 3: The "I-Y-T" Raises
    • Action: Lean forward slightly. Raise your arms in the shape of an I, then a Y, then a T. Focus on the squeeze between your shoulder blades.
    • Reps: 10 rounds of all three letters.