Fix My Shoulder

A Progressive Shoulder Rehabilitation Framework

A clear, step-by-step system for people with persistent shoulder pain, stiffness, or weakness

Download the Free Shoulder Guide

Start the Fix My Shoulder Course

Feeling Stuck With Your Shoulder?

If you’re here, chances are you’ve already tried something.

Maybe you’ve:

done physio, but things never fully settled
been given exercises without a clear sense of progression
rested, strengthened, stretched… and still feel unsure
ended up with pain that keeps coming back

This programme is for people who don’t want guesses or generic advice, but for those who want a clear system.

Is This Programme Right for You?

Fix My Shoulder is designed for people who:

Have ongoing shoulder pain, stiffness, or weakness
Feel stuck after rehab that didn’t fully resolve the issue
Have finished in-person rehab and want a structured progression
Can’t attend in person due to time, location, or cost
Want a framework, not random exercises

This programme is not suitable for:

Acute trauma or recent serious injury
Immediate post-operative rehabilitation
Complex neurological presentations

(You’ll be guided clearly inside the course if in-person assessment is needed.)

Why Shoulder Rehab Is Different

Shoulders aren’t like knees or ankles.

They’re highly mobile, rely on coordination between multiple joints, and need progressive exposure to load to adapt properly.

Many people struggle because:

Rehab stops once pain settles
Strength and power are never rebuilt
Real-world demands are never reintroduced
Pain is misunderstood and avoided rather than guided

Download the free guide:
Why Shoulder Rehab Often Stalls
A Practical Guide to Shoulder Pain and Recovery

Download the free guide

The RAPID Rehabilitation Framework

Fix My Shoulder is built around the RAPID Rehabilitation Framework —
the same structured approach used clinically at RAPID.

Rather than focusing on labels or diagnoses, the framework focuses on:

capacity
progression
confidence

Each phase builds on the last, helping you move from basic movement
to real-world shoulder demands.

The five phases:

Diagnose – Restore comfortable range of motion
Initiate – Build shoulder control and capacity
Progress – Develop push and pull strength
Accumulate – Restore upper-limb power
Return – Prepare the shoulder for real-life and sport

This is rehab that doesn’t stop halfway.

What’s Inside the Fix My Shoulder Course

Fix My Shoulder is a self-guided online programme you can work through at your own pace.

Inside, you’ll find:

Clear phase overview videos
Short, practical exercise demonstrations
Guidance on acceptable discomfort vs warning signs
Progression and regression options
Education to help you understand why you’re doing what you’re doing

The aim isn’t perfect form or zero discomfort.
It’s to get you back to confidence, capacity, and a clear rehabilitation pathway.

Phase 1 | Diagnose

Phase 2 | Initiate

Phase 3 | Progress

Phase 4 | Accumulate

Phase 5 | Return

Hi, I’m Risteard.

I’m a physiotherapist with a specialist focus on shoulder rehabilitation.

Over years of clinical work, I kept seeing the same pattern:
people doing some rehab, but never fully rebuilding capacity or confidence.

Fix My Shoulder is a simplified, structured version of the framework I use every day, designed to help people progress safely, independently, and intelligently.

More about your background? Get started?

How to Get Started

Choose the option that fits where you are right now:

This programme is designed to guide and educate and not replace appropriate medical care.

Throughout the course, you’ll get clear guidance on:

when to progress
when to pause
and when to seek in-person assessment

Your shoulder needs structure, patience, and progression.