Paragon Method Shoulder Care Program
Paragon Physio & Performance
Mobility, Functional FitnessYour shoulders are built for mobility—but that also makes them one of the most injury-prone joints in the body. Whether you’re a golfer, weightlifter, or weekend warrior, keeping your shoulders resilient is the key to pain-free performance.
This program is designed as a three-day-per-week, 30-minute routine that blends mobility, stability, and strength training. You’ll work through a progression of exercises targeting the rotator cuff, scapular stabilizers, and overhead mechanics to bulletproof your shoulders against common overuse injuries.
Who it’s for: Athletes of all levels looking to prevent injury, improve posture, and maximize performance.
What you’ll get: A structured progression of warm-ups and activation drills work tailored for long-term shoulder health.
Time commitment: 30 minutes, 3x per week—easy to integrate into your training week.
Built from experience on the PGA TOUR Sports Medicine Team and the USAW Sports Medicine Team, this program delivers the same principles used by elite athletes to keep their shoulders healthy, strong, and competition-ready.
A1
90/90 Banded External Rotation
3 x 10
A2
Serratus Wall Slide
3 x 12
Circuit
B
Shoulder Trio Sidelying External Rotation Sidelying Horizontal Abduction Sidelying Flexion 2-3 sets 6-10 reps of each ***weight should not compromise movement quality
C1
Band Pull-Apart
3 x 15
C2
Scap Squeeze/Push-up
3 x 10
A1
90/90 Banded External Rotation
3 x 10
A2
Serratus Wall Slide
3 x 12
Circuit
B
Shoulder Trio Sidelying External Rotation Sidelying Horizontal Abduction Sidelying Flexion 2-3 sets 6-10 reps of each ***weight should not compromise movement quality
C1
Band Pull-Apart
3 x 15
C2
Scap Squeeze/Push-up
3 x 10
A1
90/90 Banded External Rotation
3 x 10
A2
Serratus Wall Slide
3 x 12
Circuit
B
Shoulder Trio Sidelying External Rotation Sidelying Horizontal Abduction Sidelying Flexion 2-3 sets 6-10 reps of each ***weight should not compromise movement quality
C1
Band Pull-Apart
3 x 15
C2
Scap Squeeze/Push-up
3 x 10
Dr. Chris O'Neal, PT, DPT
Dr. Chris O’Neal, PT, DPT, is a sports medicine professional with experience on the PGA TOUR and USAW Sports Medicine teams. He specializes in performance, rehab, and injury prevention, helping athletes and active adults move better, recover faster, and stay strong.
This program is for general education and fitness only. It is not medical advice. Consult a healthcare professional before starting. Participate at your own risk.
Get Paragon Method Shoulder Care Program
Dillon Board
Professional Golfer
Verified Athlete"Thank you for everything you've done throughout my shoulder care program. From day one your knowledge, encouragement, and patience made a huge difference in my recovery. This program played a key part of my healing journey!"
