AKMI Human Performance
An 8-Week Plan for Shoulder Pain When You Raise Your Arm
The assessment-first correction program, built on the same methodology used in full AKMI biomechanical assessments.
8-week progressive protocol with exercises, cues, sets/reps, and coaching notes. Print or use on any device.
Watch demonstration videos for every exercise. See exactly how each movement should look.
Built-in checkpoints at every phase, so you can repeat the same tests and track your own progress.
This program is designed for you if:
Four progressive phases, each building on the last. No skipping ahead.
Weeks 1-2 · Daily (5-6x/week minimum) · ~20 min
Settle pain, restore upper-back extension and rotation, build shoulder-blade awareness
Exercises: Arm Raise Test: Baseline, Thoracic Foam Roller Extension, Open Book Thoracic Rotation, Wall Slide (Scapular Awareness)
Weeks 3-4 · 5x/week · ~25 min
Activate the rotator cuff, build shoulder-blade control and upward-rotation strength
Exercises: Side-Lying External Rotation, Prone Y-T-W Raises, Serratus Wall Push-Up Plus, Banded Pull-Apart
Weeks 5-6 · 4x/week · ~30 min
Rebuild overhead strength, progress pressing patterns, carry the new control into compound lifts
Exercises: Half-Kneeling Landmine Press, Dumbbell Overhead Press (Neutral Grip), Push-Up with Protraction, Face Pull with External Rotation
Weeks 7-8 · 3x/week · ~20 min
Return to full training, set up a prevention routine, keep the shoulder strong long term
Exercises: Pre-Training Shoulder Primer, Full Training Press Pattern, Post-Training Shoulder Cool-Down
It is written for shoulder impingement / pain when raising the arm: check the list under "Is This For You?" above. If you have an acute injury, a diagnosed condition that needs medical care, or any of the warning signs the program lists, see a clinician before you start.
Phase 1 (weeks 1-2): about 20 minutes, Daily (5-6x/week minimum); Phase 2 (weeks 3-4): about 25 minutes, 5x/week; Phase 3 (weeks 5-6): about 30 minutes, 4x/week; Phase 4 (weeks 7-8): about 20 minutes, 3x/week.
Every phase has self-assessment checkpoints and the criteria for moving on. If you have not met them, stay in that phase until you do. If you are not improving, or any warning sign in the program appears, see a clinician. For a personalized plan, book a full AKMI assessment.
Yoga mat or soft floor surface; Foam roller (medium density); Light resistance band (loop or tube style); Light dumbbells (1-4 kg to start); Wall space, plus tape or a pencil to mark it; Towel; Smartphone for self-assessment recordings.
Yes. Do each session on its own, in the morning or before you train. If your training makes your symptoms worse, reduce it and check the warning signs in the program.
It starts by measuring your own baseline, progresses in 4 phases over 8 weeks, and each phase has checkpoints and criteria that decide when you move on.
One-time purchase. Lifetime access to the PDF. 1 year of platform access.
Protected checkout. Digital content, delivered immediately after payment.