Shoulder Prehab Program

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!

About the program

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 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?

$40 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!

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!

Shoulder health

The shoulder is designed for mobility based on its anatomy. It has similar bone structure to the hip, but has a smaller joint surface to bias mobility over stability. Therefore, in the shoulder, it is the role of both active (muscle) and passive (ligaments) structures to create stability. This is why this program focuses more on strength, but still does include some mobility work to ensure adequate range of motion.

The thoracic spine (mid back) also plays a role in shoulder health as end range shoulder flexion (reaching the arm overhead) requires thoracic extension (similar joint motion as leaning backward). This program does include some mobility work to help loosen up the thoracic spine!

The rotator cuff muscles include the supraspinatus, infraspinatus, teres minor, and subscapularis and are important in creating shoulder stability. The muscles that attach to the scapula (shoulder blade) also affect scapular position and control and therefore effect shoulder mobility and stability. This program will include targeted strengthening to each of the rotator cuff muscles and muscles that stabilize the scapula.

Shoulder injuries can be caused by several things including trauma (a specific injury or event) or overuse (repetitive stress over time). By increasing the amount of stress the tissues can handle with strengthening and ensuring a good balance of muscle strength, you can reduce the risk of shoulder injury when combined with adequate rest and recovery!

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 occured.


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.

Ready to build healthy shoulders?


I had a shoulder surgery in July and after all these months of physiotherapy now I can go back climbing. These program provides me the strength, stability and mobility I need to take care of my shoulder! I’ve just started, but I can feel the improvements so far, mostly in the range of mobility. *Update: I feel stronger and much more stable shoulder after SLAP surgery. The program is really easy to follow and to understand not only the exercises themselves, but also how to avoid common mistakes in the execution. For me, this program has given me the opportunity to go back climbing with a completely recovered shoulder. I will continue doing this routine as a part of my daily workouts.
– Anita

The program gave me a nice routine that I can trust to give me healthier shoulders. I liked the flow of it and learned to not skip thoracic mobility.
– Geni

I have been working on range of motion, overall shoulder stabilization and strength, and imbalances between sides. The shoulder prehab program addressed all of these issues for me. I loved the progression of the series – I felt like I was working towards new goals within the program. The 3 different days of exercises addressed all of my concerns and struck the right balance between variation and gaining competency over time. The videos showed great form and the instructions were very helpful. I will be continuing many of the exercises and applying them to inversions and upper body strength work.
– IG: @louisemloss

Through the program, I gained better shoulder strength, mobility, and range of motion. It helped me build the smaller muscles of the shoulder complex. I learned shoulder mobility work is vital to shoulder health.
– Courtany G.

The shoulder prehab program really helped to stabilize my left shoulder and increase shoulder strength. I now have stronger and more stable shoulders and no more pain when I do certain movements! It helped me to better my handstand and I’m so happy about that! I can workout with more confidence that I won’t injure or experience pain in my shoulder. I needed exactly this! I liked the videos and how the plan is organized – very visual and clear! I learned to not underestimate the power and usefulness of lighter weights to strengthen some areas!!
– IG: @alouisxvi

The program increased definition of my back and I got more shoulder stability to allow me to lift more weight. I saw some improvement of my scapular winging as a result of scoliosis.
– IG: @mjdenver1

The program showed me ways to protect my shoulder from injury and work on imbalances. I like how well explained the exercises were. It was easy to follow and be confident I’m not doing something wrong. After the program, I noticed improvement in shoulder stability while doing other exercises involving shoulder.
– IG: @siamaiyya

With the program, my shoulder strength and mobility has improved. It even eliminated low level pain.
– Simon

The Shoulder Prehab program noticeably improved my shoulder strength and stability after following it for 6 weeks. It felt easier to pick up unstable and heavier objects in a safe way, which I had been struggling with after a neck and shoulder injury. The program helped me recover from injury and build additional strength, improved overall movement pattern and rotator cuff strength. The videos and instructions were incredibly easy to follow. I appreciated that it was a way for me to still do upper body exercise as I was recovering from injury, and that the exercises promoted my recovery. Since the exercises have been helpful, I will continue to integrate some of the exercises into warm ups, cool downs, or mobility days.
– Leyla

I was looking for a program to ease the pain in my shoulder and help with my training. I now have a lot less pain.
– IG: @ibrahim4t

This prehab programme keeps my shoulders in good condition. It was SO easy and enjoyable to follow. I do lots of climbing activities (rock climbing, MovNat training, and Spartan race training) and before I started your shoulder programme for several month I had been getting niggles and pains with my shoulders that impacted my ability to train. These resolved within about 3 weeks of starting the programme and haven’t returned. Many of the exercises were new to me but with the short but detailed videos I felt confident I was doing the movements correctly. The presentation was really good and clear, and the overview program table allowed me to track my progress in terms of reps and weights used each session, and progress this over the 8 weeks.
– IG: @allisuddaby_pt

It helped my left shoulder feel less dumb and move better during my typical lifting routine. It also helped me be more consistent with including shoulder prehab into my usual lifting routine.
– Alex

By purchasing and participating in this Shoulder Prehab Program, you understand that Laura Kummerle is a licensed physical therapist in the state of Georgia and the Owner and Founder of Paradigm of Perfection, LLC. Our purpose is to help individuals optimize their movement patterns to improve performance, whether that performance is in life or in sport.

This program is for informational and educational purposes only. The information and education provided is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis.

Although we do our best to make sure all of the information contained herein is up to date and/or accurate, we do not make any representation that all the information contained herein is accurate or free of errors at all times. We do not assume any responsibility for accuracy of the program information, or its safety or efficacy as it applies to you. You should review any and all changes to your diet, lifestyle, exercise regimen, or supplement routine with your physician or a medical professional before trying it yourself.

We do not offer any representations, guarantees, or warranties, of any variety, regarding the program in any way including, but not limited to, effectiveness, safety, harm, or results achieved as a result of your use of the program. The program is offered “AS IS” and without representations, guarantees, or warranties of any kind, including but not limited to, implied warranties of merchantability and fitness for a particular purpose, neither express nor implied, to the extent permitted by law.  We are not liable for damages of any kind related to your use of the program or any information contained or discussed therein.
By using this program, you implicitly signify your agreement to all of the terms contained herein.

If you have any questions about this disclaimer, please contact Laura Kummerle at Thank you. 

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