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Shoulder Recovery

Workout shoulder strain recovery

Shoulder pain after pressing, pulling, or overhead work often comes from rotator cuff irritation, impingement, or deltoid strain. Recovr matches your exact pain location and level to stretches and strengthening drills from our exercise library.

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Common causes
  • Heavy bench press or overhead press
  • High-volume pull-ups or rows
  • Sleeping on the affected side
  • Poor scapular control during pressing
Exercises in our library

Preview only — your plan is personalized by pain level and exact location via the 3D body selector.

  • Cross-Body Shoulder Stretch

    stretch

    Bring one arm across your chest to stretch the posterior deltoid and rotator cuff. Great warm-up stretch.

    2-3 sets · 30s hold each side · Pain 1–3

  • Band Pull-Aparts

    exercise

    Hold a resistance band at shoulder height and pull it apart to strengthen the rear deltoids and rhomboids.

    3 sets · 12-15 · Pain 1–3

  • Open Book Thoracic Rotation

    mobility

    A side-lying thoracic spine rotation that improves upper back mobility. Restricted thoracic rotation forces compensation through the lower back and shoulders.

    2-3 sets · 10 each side · Pain 1–6

  • Scapular Push-Up

    exercise

    Strengthens the serratus anterior for scapular stability. Weak scapular control is a leading cause of shoulder pain during bench press and overhead movements.

    3 sets · 10-12 · Pain 1–5

Frequently asked questions

How long does a workout shoulder strain take to heal?
Mild strains often improve in 1–2 weeks with consistent mobility work. Moderate cases may need 3–6 weeks. Recovr adjusts exercise intensity to your reported pain level.
Should I keep training with shoulder pain?
Avoid movements that reproduce sharp pain. Light mobility and pain-free range-of-motion work is usually fine. Recovr builds a progressive plan that respects your current tolerance.
Left vs right shoulder — does it matter?
Yes. Recovr's 3D body selector lets you mark the exact side so recommendations stay specific to your injury.

Get your personalized shoulder plan

Map your pain on the 3D body, set your level, and Recovr builds a 7-day progressive recovery schedule from our exercise library.

Start 3D mapping

Other recovery guides

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General Guidance Only

This app provides general fitness guidance only. Consult a healthcare professional before starting any exercise program.