Over the next 8 weeks, we’ll embark on a journey that begins gently in the initial weeks. You’ll receive comprehensive exercises designed for the whole body, which can be performed wherever you feel comfortable. These routines will target muscle groups ensuring no harmful strain on your shoulder, helping you adapt to a well-balanced exercise dynamic. We’ll incorporate specific exercises for shoulder strength, focusing on fortifying the entire joint safely and efficiently. As the weeks roll by, you’ll notice a gradual increase in intensity, matching your growing ability to handle each session.
The entire program requires only a few pieces of equipment: a stretch band, two dumbbells, a TRX or a pull-up bar, a Swiss ball, a box or a bench, and a mat.
IMPORTANT: The resistance level you should use is intentionally left unspecified. The necessary resistance depends on your individual capabilities. Apply enough resistance to complete the specified number of repetitions for each exercise. The key is to challenge yourself without making it overwhelming, as maintaining proper form during exercises is a top priority.
To feel some discomfort or muscle fatigue during certain exercises in the beginning is absolutely normal, and you will need to push through it. However, it's crucial to assess yourself and your pain using a scale from 1 to 10 in terms of pain tolerance. Make sure you do not exceed a pain level of 5 out of 10. If you feel a pain level of 6 or higher, it means you should lower the resistance or reduce the number of repetitions. If the pain is too severe, it may be necessary to skip the exercise entirely.
It's expected that with consistent effort and time, your discomfort or pain should decrease. However, you should never overtrain the area or worsen your condition by using excessive loads or overworking it. Your safety and well-being should always come first.
You have the option to substitute specific exercises with others for your convenience. Additionally, the repetition count for many exercises is not fixed, giving you the flexibility to choose within a range (e.g., 15-20 reps) based on your current condition. The rest period between repetitions and sets can also vary depending on your physical condition.
Remember, the worst workout is the one that never happened! Only you can do this and "you" is all you need! Lets get this done together and kill you pain!