Shoulder Rehabilitation - Exercises & Recovery Plans

The shoulder is the most mobile joint in the body - which is exactly why it is so often the first to complain, whether from pressing at the gym, throwing punches, or years at a desk. Karadia’s shoulder rehabilitation protocols, created with physiotherapists, rebuild it step by careful step.

From irritated to resilient

Karadia’s shoulder protocols follow the arc good clinics use: calm the irritated tissue first, restore pain-free range of motion, strengthen the rotator cuff and scapular muscles, then return to overhead and pressing load. Every stage has clear criteria, so you progress on evidence - not on impatience.

Precise exercises, clearly shown

Shoulder rehab lives on details: band external rotations with the elbow pinned, scapular control drills, isometrics at the right angle. Every exercise is demonstrated in HD video with cues on position and tempo, so the subtle work that decides your recovery is done right at home.

Feedback the plan listens to

Log pain and difficulty after each session, and the protocol responds - advancing when your shoulder tolerates the load, holding when it needs more time. No more guessing whether yesterday’s twinge means stop or push on.

Pressing again, without the fear

When your shoulder is ready, Karadia bridges you back into your regular training - reintroducing pushing, pulling and overhead work inside your gym, calisthenics or martial arts plan with gradual, tracked loading.

Significant shoulder injuries should be assessed by a professional - always follow your clinician’s advice. For everything in between visits, Karadia is free on iOS and Android.