06/08/2026
Early‑stage shoulder rehab is all about restoring control without provoking symptoms. In this phase, we focus on muscle activation, scapular positioning and pain‑free movement.
Here are some key exercises that we use during the acute phase:
1. Resisted low‑rows
2. Resisted external rotations
3. Progressions using combined movements
These movements help re‑establish foundational stability while protecting healing tissues.
If you’re unsure where to start or how to progress safely, the team at Physiofirst are here to help!
PS. These exercises also make for a great warm-up prior to training so you should save this post for your next session! 💪🏼🫶🏼
💪🏼 Resisted Single-Arm Rows
• Stand tall holding an anchored band
• Set your shoulder blade first: retraction (pull back) + depression (pull down)
• Pull back toward your hip
• Keep elbow close to your body
• Control the return
Be sure to maintain the correct position of the shoulder blade throughout the entire movement to ensure no shrugging through the top of the shoulder and neck.
💪🏼 Resisted External Rotation
• Elbow tucked into your waist
• Forearm at 90°
• Set your shoulder blade
• Rotate outward against the band
• Make sure not to shrug
• Control the return to start position
💪🏼 Resisted High Row
A progression from the low row by pulling back in an abducted position with a pronated grip.
• Band anchored at shoulder height
• Set scapula: retraction + depression
• Pull straight back, creating a 90° angle at the elbow
• Chest stays open, no forward shoulder roll, no shrugging
• Slow, controlled reps
💪🏼 Progression: Resisted High Row + External Rotation
• Start in the shoulder‑height position
• After the pull back to 90°, rotate back into external rotation maintaining the angle
• Keep elbow level with shoulder
• Maintain scapular control throughout
• Work through smooth, pain‑free range
