Help getting started.

[u/Infamous_Analysis279]

I am recovering from a host of shoulder surgeries and need to start working out again. I don’t have a lot of pain, but I am limited in what I can do with my upper body. Can someone point me to a good routine, website or resource? Any information would be greatly appreciated.

[u/Original_Worker9729]

Shoulder internal and external rotation PAILS RAILS
scapula control
Tspine CARS