MDRx Shoulder

Mobility-Doc

Coaches
Dr. Chloe Costigan and Dr. John Giacalone

Shoulder pain can be extremely debilitating. You almost never realize how important shoulders are until you can’t lift your arm all the way up or do a pull-up because of shoulder pain. We developed these 4 weeks of shoulder exercises with thousands of patients worth of experience to back the programming. Try MDRx Shoulder first. You’ll be surprised at your progress in just a month.

benefit-image-0
Mobilize
Re-gain range of motion to your shoulder with stretches targeting all forms of movement
benefit-image-1
Stabilize
Create better movement patterns within the joint with exercises made to teach you how it should feel
benefit-image-2
Strengthen
Cement your new flexibility and good moving patterns by strengthening the joint
Features
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Each exercise has detailed information about what you need to do and how it should feel.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Foam Roller or Yoga Block
Recommended
Light Weights
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Rotation

A

Shoulder ROM Test

1 x 1

B1

Floor Angel

3 x 10

B2

Sleeper Stretch

3 x 1:00

B3

bent over w raise

3 x 10

C

Shoulder ROM Test

1 x 1

Monday
Flexion

A

Shoulder ROM Test

1 x 1

B1

Thoracic Extension Over Foam Roller

3 x 15

B2

Arm Sweep

3 x 20

B3

Elevated Prone Y's 2 Arms

3 x 15

C

Shoulder ROM Test

1 x 1

Tuesday
Extension

A

Shoulder ROM Test

1 x 1

B

Seated Shoulder Extension Stretch

3 x 30

C1

Floor Pec Stretch

3 x 1:00

C2

Crab Rock

3 x 10

D

Shoulder ROM Test

1 x 1

Wednesday
Full Shoulder

A

Shoulder ROM Test

1 x 1

B1

Trunk Rotation

3 x 20

B2

Twisted Angel

3 x 20

B3

YTW Standing

3 x 4

C

Shoulder ROM Test

1 x 1

Thursday
Rotation

A

Shoulder ROM Test

1 x 1

B1

Floor Angel

3 x 10

B2

Sleeper Stretch

3 x 1:00

B3

bent over w raise

3 x 10

C

Shoulder ROM Test

1 x 1

Friday
Flexion

A

Shoulder ROM Test

1 x 1

B1

Thoracic Extension Over Foam Roller

3 x 15

B2

Arm Sweep

3 x 20

B3

Elevated Prone Y's 2 Arms

3 x 15

C

Shoulder ROM Test

1 x 1

Saturday
Extension

A

Shoulder ROM Test

1 x 1

B1

Seated Shoulder Extension Stretch

3 x 30

B2

Floor Pec Stretch

3 x 1:00

B3

Crab Rock

3 x 10

C

Shoulder ROM Test

1 x 1

Coaches
coach-avatar Dr. Chloe Costigan

A former D1 distance athlete turned PT, Dr. Chloe is passionate about empowering through education on proper body mechanics. Her passion project Mobility-Doc does Yoga does just that by combining functional movement to improve your yoga practice. She both coaches and regularly contributes to the MD Fit program.

coach-avatar Dr. John Giacalone

Coaching groups and individuals at various levels ranging from PT classes to national-level Olympic weightlifting, Dr. John loves working with specialized athletes to unlock their fullest potential. When he isn’t coaching MDFit classes, he is taking it as a member.

closer-image-1
closer-image-2
Don't ignore the ache!

Getting injured takes seconds while recovering from that moment takes weeks - months. Prevent the bigger issue by paying a little extra attention to your shoulder today.

Get MDRx Shoulder
closer-image-3
FAQs
Who is this program for?
People needing to fill the gap between completion of regular physical therapy post injury and getting back to 100%, and anyone knowing that the shoulder area needs a little extra attention.
How long are the training sessions?
All days are programmed to be 20-30 minutes per session.
MDRx Shoulder