12-Week Golf Shoulder Pain Plan

Rebuild your shoulder. Swing without guarding.

Shoulder pain in golfers usually comes down to poor mobility, weak rotator cuff, and compensating scapular patterns. This plan addresses all three — restoring range of motion, building rotator cuff capacity from the ground up, and improving thoracic mobility to take excess demand off the shoulder itself.

Everfit App

Full program with videos, tracking, and direct access to your coach.

Get on Everfit - $259

PDF Version

$79 one-time — self-guided PDF, no app required.

What You'll Build

The areas this program targets

Shoulder Mobility

Rotator Cuff Capacity

Scapular Control

Thoracic Mobility

Rotational Control

How It's Structured

The 3-phase progression

Phase 1

Weeks 1-4

Calm irritation, restore shoulder range of motion, and begin low-load rotator cuff and scapular activation.

Phase 2

Week 5-8

Progress rotator cuff and scapular loading, improve thoracic mobility, and begin overhead and rotational strength.

Phase 3

Weeks 9-12

Full shoulder loading, swing-specific power patterns, and a structured return-to-golf protocol.

Everything Included

More than exercises - a complete protocol

Every plan follows the same comprehensive structure so you always know exactly what to do, when to do it, and how to adjust if something isn't working.

Daily pain-reduction routine
3 mobility sessions per week
2 stretching & recovery sessions per week
3 progressive strength sessions per week
Golf-specific warm-up & post-round recovery
12 weekly progress checklists
Exercise regressions for every movement
5-level return-to-golf progression
Research references & professional notes

Two Ways To Get It

PDF or App — what's the difference?

Same 12-week program. One you print and follow on your own. The other lives in your phone and does the thinking for you.

PDF Plan

$79 one-time

Download & follow at your own pace
Works offline, no app needed
Full 12-week protocol in one document
Self-guided, you manage your schedule

Everfit App

More Structure. Better Results.

Everything in the PDF — plus video demos, automatic tracking, and the ability to message your coach directly. The app keeps you accountable and removes all the guesswork.