The Shoulder Comeback

Achy shoulder when you reach overhead? Let's fix that.

The Shoulder Comeback is a 6-week, physical-therapist-designed home program for rotator-cuff-related shoulder pain — the nagging ache that flares when you lift, reach, or sleep on that side. Structured in 3 progressive phases so you build strength without flaring things up.

WHAT'S INCLUDED (13-page PDF):

• 8 exercises with step-by-step instructions and custom illustrations

• Pendulums, Isometric Internal & External Rotation, Band External & Internal Rotation, Scaption, Band Row, Cross-Body Stretch

• The 24-Hour Pain Rule — know exactly when to push and when to back off

• 3-phase 6-week plan: Calm It (wks 1–2) → Load It (wks 3–4) → Build It (wks 5–6)

• Dosing for every exercise (sets, reps, hold times, frequency)

• "What you should feel" vs. "stop if" guidance for each movement

• Weekly tracker with checkboxes

• Red flags — when to see a clinician instead

• Full medical disclaimer

WHO IT'S FOR:

Anyone with achy, nagging shoulder pain from reaching, lifting, or sleeping on that side — who wants a real progression, not random YouTube exercises.

WHAT YOU NEED: A light resistance band and a doorframe. That's it.

FORMAT: Instant-download PDF (US Letter, 13 pages). Print it or follow along on your phone/tablet.

⚠️ This is an educational home exercise program, not medical advice. See the included disclaimer and consult your provider before starting.

Designed by a licensed Doctor of Physical Therapy.

For personal use only.