The first goal of this program is to increase pain free range or motion/flexibility. These movements are titled Shoulder Flexibility and Strength. To ensure improvement, perform these two to three times weekly. They require no equipment and thus are an excellent dry land warmup prior to swimming.

The second goal is to improve strength specific to the shoulder girdle. These movements are titled Shoulder Strength. To ensure improvement perform these two to three days weekly on non-consecutive days. The Shoulder Flexibility and Strength Movements are an excellent warmup for these strength movements. Weight or repetitions should be increased when the last repetition feels easy. Avoid adding weight if the movement needs to be compensated to complete the repetitions.