Shoulder Prehab Program

(21 customer reviews)


For Healthy Shoulders

Bulletproof your shoulders to help keep them healthy, reduce the risk of injury, improve performance, and keep doing the things you love!

By purchasing this program you are agreeing to the terms & conditions, privacy policy, and website disclaimer.


How long is the program?

The program is designed for 3 days per week at about 30 minutes per session. It will have two phases as part of the program, each lasting 3-4 weeks, for a total of 6-8 weeks of the program. You will repeat the same exercises throughout the first phase with progressions of the exercises and/or reps for phase two to ensure progressive overload to continue to build strength. You may continue the program for longer than 6-8 weeks if you prefer as well!

What equipment do I need?

  1. You will need big looped bands or therabands. For a big looped band, I use the 5-15 lb band from Rubberbanditz. This band can be used for a fair amount of the exercises, as we are targeting smaller muscles, so you don’t need much resistance. If the 5-15 lb band is too heavy, you can also use therabands, which is what is often used in a physical therapy clinic.
  2. Two lacrosse or tennis balls OR a peanut and a single lacrosse or tennis ball.
  3. 1-5 pound (0.5-3kg) weights – these can be plates, dumbbells, water bottles/canned beans, ankle weights, etc.

Can I do this with my other programs?

Yes! You can do this program by itself or with other programs. If you choose to do it in combination with another program, I recommend adjusting volume to the appropriate level and ensuring you allow 48 hours between working the same body part. You can use the shoulder prehab program’s warm up as your warm up for an upper body day, then perform the prehab either before or after your workout, and then perform the cool down at the end.

Does doing this program prevent me from a shoulder injury?

This program can reduce the risk of injury, but you cannot eliminate the risk of injury in daily life or in sport. This program can help keep your shoulders strong to increase their capacity for things you may do, but unfortunately there is no way to guarantee you stay injury free.

I have ___ shoulder injury. Will this program help?

This program is NOT designed to treat any specific shoulder injury. It is designed to reduce the risk of injury via development of some of the smaller, often overlooked muscles of the shoulder and encourage balanced shoulder strength. If you currently have a shoulder injury, make sure you are cleared by either your physician, physical therapist, or other medical provider prior to starting this program.

Who is this program good for?

Whether you are just starting working out, have had a previous injury to the shoulder and want to prevent future injuries, or just place a high demand on your shoulders with your sport, you can benefit from this program! It can be specifically used for rock climbers, ninja warriors, circus artists, or other upper body dominant athletes to help reduce risk with their sport or art.

How much is the program?

$50 USD. I wanted to make a more accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

Prehab vs. Rehab

Prehab focuses on injury prevention and is designed to reduce injury risk. Prehab is designed to be performed before an injury has occurred.

Rehabilitation occurs after an injury has taken place with the goal to calm the tissues down to allow for healing and restore mobility and strength to improve function so you can return back to your prior level of function.

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email with any questions you have!

21 reviews for Shoulder Prehab Program

  1. Kerry Ringer

    I have a lot of issues with my shoulders and I loved this program not just for how it has helped build strength but also mobility. Laura was very responsive when I had a some trouble accessing the videos (I gave her the wrong email initially)! I love that I have access to this program and will keep going back to it. It is a great value and the program and exercises are clear and easy to follow. I need to buy the hip program next! Thanks Laura.

    • paradigmofperfection

      Glad we were able to figure that hiccup out and excited that you were able to improve strength and mobility!

  2. Katie

    Well written and explained on paper and in the videos. I am learning to take my time to do the exercises right. My goal is to strengthen all the muscles in my shoulders and keep them strong. This is a great program and I would recommend it to anyone!

    • paradigmofperfection

      Thank you so much Katie! Happy you’re able to use the program to learn and keep your shoulders strong!

  3. Alexandra Alten

    The program is well written and every exercise well explained via the accompanying videos.
    First I was confused, because I thought that there were different kind of workouts every week, but it’s somehow the same throughout with small changes. But I guess you need this consistency in the exercises to really gain more strength and stability. It was just not clear in the description. But anyways, the exercises are well thought out, and I would still recommend the program if you want to improve the overall stability of your shoulder.

    • paradigmofperfection

      Thank you so much for the feedback! I have updated the description accordingly to clarify the consistency of the exercises. The consistency of the exercises is to help ensure proper form and to progress strength over time with the principle of progressive overload. But overall, glad you still enjoyed the program. I’m always happy to answer questions via email as you go through the programs as well!

  4. A Suddaby

    As a climber in my 40s I often suffer from shoulder niggles. I followed the Shoulder Prehab program and found it really helped. I felt stronger and more mobile. I’m a personal trainer but even so there were several new movements in there which kept it interesting. The program was easy to follow with a clear structure, great short videos to demonstrate the movements and a handy worksheet to track progress. I would recommend this to any who wants to work on shoulder health.

    • paradigmofperfection

      So happy to hear you enjoyed the program movements and it helped you with strength and mobility!

  5. Urska

    I have purchased the shoulder prehab program after trying to stabilise my shoulders after an injury and 2 years of constant pain. I have been to several physios, chiropractors, osteopaths and trainers. Until I tried this, I have unfortunately never gotten a full program to tackle the problem and was stuck on painkillers for the entire time. I tried the program as soon as I got cleared from my GP and it has been truly transformative. I used it as the main upper body workout for the first 3 months, since my entire body was so severely out of shape. It has proven to be a wonderful foundation for my muscles. I have more control and strength (even though this is just a prehab). Moreover, it improved my nerve pain.

    The format is easy to follow. It comes with a PDF overview of the exercises for the 2 month period. Each exercise is explained in detail and demonstrated via the video link. Laura was also kind enough to answer additional questions I have had prior to the start.

    The results motivated me to purchase a personalised program as well.

    • paradigmofperfection

      Ahh this is so exciting! So happy the program helped you improve your shoulder health and more importantly, how you feel! Keep working hard!

  6. Brian

    My shoulders have never felt better. Suffered from micro-tears in my rotator cuff in the past.

    • paradigmofperfection

      So excited that your shoulders are feeling better!

  7. Chris Harvey

    This program was perfect for keeping my shoulders healthy through a hearty diet jiujitsu, climbing and lifting. This was exactly the general purpose shoulder program I needed to keep my shoulders healthy and to keep me training without injury. Really a great value.

    • paradigmofperfection

      Thank you so much! Happy you found what you were looking for with the program!

  8. Meredith

    A wonderfully accessible and well-explained series of exercises that has helped keep my shoulders healthy. I am a surfer who has recently increased the amount of time I spend in the water. This program helped me deal with some pain I was experiencing, and continues to help me prevent injury and maintain strength without overloading my already-tired shoulders.

    • paradigmofperfection

      Beyond excited that the program allowed you to help with your pain while allowing you to still do what you love!!

  9. Laura (yes, another one)

    I purchased the Shoulder Prehab program for two reasons: first, as part of bodyweight strength training, I broke down a pull-up, even though I could do 1 or 2. I discovered that I was lacking strength in my shoulders and back, and my larger muscles were taking over most of the time. This prehab program seemed perfect.

    Second, I had watched enough of Laura’s videos, reels, and explanations to have a high degree of confidence that this purchase (and others she offers) would absolutely be worth the money. It was so clear that everything she puts together is done with thoughtful intention and built upon a base of detailed knowledge; detailed knowledge that I do NOT have, but I at least know my own gaps.

    Shortly after I began the shoulder prehab program, it became evident that I actually had a shoulder injury. Due to this and a concomitant serious illness, I had to pause on the program. However, at the end of rehab-focused PT for the injury, I demonstrated some of the exercises that I intended to continue to build back shoulder strength, and the PT was not only impressed, but said it was better than he could have ever put together. And I’m just getting back on track with these, and the videos and written explanations are easy to follow.

    I am likely to purchase other programs from Laura in the future.

    • paradigmofperfection

      Thank you so much! I’m so happy your shoulder is feeling better and that your PT approved of the program as well!

  10. Pamela

    I’m a climber who recently had to take time off due to a shoulder injury. After that, I realized I needed to do more to prevent injuries, so I started the shoulder prehab program. I haven’t had any shoulder pain since…and I’ve become stronger with an increased range of motion!

    The exercises are easy to do at home with minimal equipment and don’t take long once you learn them. Would 100% recommend to any athlete!

    • paradigmofperfection

      Yay for no more shoulder pain! Excited to see/hear about how you progress in your climbing going forward!

  11. Carolina

    I’ve gone through this program two times, the first I haven’t been consistent with it, but still saw improvement, and the second time it really helped me with alleviating discomfort in my left shoulder, as well as strengthening and increasing mobility in both. As a boxer I’ve had some imbalance on both sides as well as between smaller and big muscles, so these well chosen and varied exercises helped a great bit. I’m a PT student myself and it’s very interesting and satisfying to see a properly structured program made by someone else with experience. The only thing that was confusing to read at first was how the days/weeks were structured, but once I got the hang of it it got easier. Also the videos help to get a good insight in how each exercise has to be performed and what to watch out for. I will definitely add some of these exercises to my routine movements.
    Thanks a lot Laura!

    • paradigmofperfection

      Thank you so much! So happy the program helped alleviate the discomfort you’ve been having and you were able to learn some new exercises to continue to perform! The intro video that is in the PDF should help walk you through how the PDF is set up, but I’m always happy to answer any questions if something isn’t clear as well.

  12. Olivia (verified owner)

    I purchased the Shoulder Prehab program after breaking my collarbone and it was the perfect thing for my recovery and rehab. I work as an aerialist so strong mobile shoulders are necessary, glad to be back in action with a little help from this guide!

    • paradigmofperfection

      Thank you for your review Olivia! I’m so happy that the program helped get you back to doing what you love! ❤️

  13. SCOTT UGLUM (verified owner)

    Anyone looking to strengthen & improve the mobility of their shoulders. This is a must have, the program is doesn’t require a lot of equipment, & delivers. Highly recommend.

    • paradigmofperfection

      Thank you so much for your review Scott! I’m so happy you found the program helpful!

  14. Geni

    Fantastic program. Glad i for it.
    Shoulders feel great now.

    • paradigmofperfection

      Thank you Geni! So happy your enjoyed the program and your shoulders are feeling good!

  15. Merrill H. (verified owner)

    The program was straightforward and well organized – I really appreciate the printable guides to track progress! I was easily able to do everything with existing equipment (like exercise bands) at home.

    • paradigmofperfection

      Thank you so much Merrill! Glad you enjoyed the program and format easy to use!

  16. Katie

    The shoulder prehab program helps me keep my shoulders strong and mobile. I have always worked on keeping my shoulder strong but this guide give me specific exercises and routines that I can depend on. I add these to my workouts some days and do them alone some days. The layout is easy to follow and after watching the videos a few times I can do them without the video and know that routines without the printout. Stick to it and you’ll be thankful.

    • paradigmofperfection

      Thank you for your review Katie! So happy you’ve found benefit from sticking with the program and have been able to incorporate it into your routine!

  17. Daniel (verified owner)

    I have had a persistent shoulder problem for a few years. I have tried a few things to help. some of them eased the problem but none really solved the problem. I found this program really simple to use and it has been real effective. would really recommend it

    • paradigmofperfection

      Thank you for your review Daniel! I’m so happy the program was easy to follow and helped you move and feel a bit better!

  18. Krista Murphy (verified owner)

    Love this program. It was easy to incorporate into my lifting routine and definitely led to feeling more stable b

    • paradigmofperfection

      Ahh I’m so happy you’re feeling more stable and enjoying the program! Glad it was simple to follow and easy include in your routine! Keep up the hard work!

  19. Nicholas McGlynn

    I love this program! The videos and guide have been fantastically resourceful, and the programming has been spot on! It’s amazing how much more confident I am to put my shoulders through some motions that I would stay away from, only to eventually find out I can handle them. Love it!

    • paradigmofperfection

      Ahh this is amazing! I’m so happy you’re feeling more confident and are able to do more things now!

  20. Marguerite Hendrie (verified owner)

    Currently about halfway through the shoulder program. Exercises are great and I can definitely identify which ones I probably need more of. My main issue is that the videos are hard to access from my gym. There is no wifi and they just glitch out for me. That’s not a problem with the program, but it has made it hard because it will take me forever to get through the exercises. But that’s a me issue. If I had a better memory maybe I wouldn’t have to watch the videos every time!

    • paradigmofperfection

      Thank you for the feedback Marguerite! I understand that can be frustrating and I will keep that in mind going forward. Another idea in the meantime would be to jot down a few notes to jog your memory of each exercise (you could write your own reminders/cues of what the exercise is or use the notes that are below each video depending on what will help you remember the exercise best).

  21. Simon

    Recovering from frozen shoulder surgery, I used the programme to accelerate my recovery. I was able strengthen the muscle groups that had weakened due to inactivity for the year my shoulder was out of action. I like the way the programme is structured and the videos are easy to follow. Shoulder is recovered and stronger that it ever was, thanks 😊

    • paradigmofperfection

      Thank you so much for your review Simon! I’m so happy the program helped you get stronger than before! Keep up the hard work!

Add a review

Your email address will not be published. Required fields are marked *