WELCOME TO YOUR
20-Minute SLAP Tear Rehab Routine
Video #1: Comprehensive Tutorial Video
Click play to watch the detailed routine breakdown and walkthrough.
This video is designed to help understand the mechanism, technique and queueing for each movement.
Be sure to complete this video before beginning the train-along video below.
Video #2:
20-Minute Follow Along Video
Push play and train along side me as we work through the complete routine.
This video is designed to keep you accountable to time and get the routine done in 20 minutes.
Be sure to study tutorial video first, so you nail the correct form and technique, before attempting to do it at full pace.
THIS IS YOUR NEXT STEP
When You’re Ready: Unlock The Full Power Of Personalized Coaching For A Lasting Shoulder Recovery
When You’re Ready: Unlock The Full Power Of Personalized Coaching For A Lasting Shoulder Recovery
The 20-Minute SLAP Tear Rehab Routine is an excellent starting point for addressing your shoulder pain and mobility issues.
This expertly crafted program delivers noticeable pain relief and symptom reduction within weeks, helping you regain confidence in your shoulder’s recovery.
It’s perfect for tackling the chronic pain and stiffness that’s been holding you back from work, family, or activities like CrossFit or BJJ.
However, this routine is not a complete solution. After about four weeks, your body will adapt, and the results may start to plateau, limiting further progress.
To achieve a full recovery and return to pain-free movement, you’ll need to introduce new, progressively challenging programs every four weeks, tailored to your unique needs and goals.
That’s where the Unified Movement System (UMS) online coaching comes in.
Our personalized coaching goes beyond any single routine, offering a dynamic, custom-built plan that evolves with you.
Designed to address your specific frustrations—like recurring shoulder pain or fear of re-injury—UMS coaching ensures you make steady progress toward your 90-day goals, such as pain-free movement, improved flexibility, or safely returning to the activities you love.
With a dedicated coach by your side, you’ll have the guidance and support to overcome setbacks and achieve lasting recovery.
Here’s how online coaching can accelerate your recovery:
Tailored Progressions: Your coach will adapt your program in real time, using principles like periodization and progressive overload to match your evolving strength, range of motion, and pain levels.
Confidence and Accountability: With ongoing guidance and full support, you’ll move through each stage of recovery with clarity and assurance, knowing exactly what to do and when.
Reduced Effort and Risk: A custom plan takes out the guesswork. Instead of figuring things out on your own, you’ll have a streamlined, step-by-step path designed by experts who know how to optimize your recovery.
Tailored Progressions: Your coach will adapt your program in real time, using principles like periodization and progressive overload to match your evolving strength, range of motion, and pain levels.
Confidence and Accountability: With ongoing guidance and full support, you’ll move through each stage of recovery with clarity and assurance, knowing exactly what to do and when.
Reduced Effort and Risk: A custom plan takes out the guesswork. Instead of figuring things out on your own, you’ll have a streamlined, step-by-step path designed by experts who know how to optimize your recovery.
The 20-Minute Routine has just opened the door to what’s truly possible, and when you’re ready, our coaching will take you further—toward a stronger, healthier shoulder, without the need for surgery.
Whenever you’re ready, click the link below to join Unity Gym’s Online Coaching and experience the power of a program built just for you.
The 20-Minute Routine has just opened the door to what’s truly possible, and when you’re ready, our coaching will take you further—toward a stronger, healthier shoulder, without the need for surgery.
Whenever you’re ready, click the link below to join Unity Gym’s Online Coaching and experience the power of a program built just for you.
Freezy’s Story: How He Beat a SLAP Tear
Without Surgery
Freezy’s story proves it. Surgeons told him that surgery was his
only option to fix his SLAP tear. But surgery was too expensive — and months of private physiotherapy weren’t affordable either.
When Freezy found UMS, he could barely lift his arm above shoulder height without pain. He decided to trust the process and rebuild his body properly.
Within 4 months, his pain was completely gone. And after another 4 months , Freezy wasn’t just recovered — He was stronger than before his injury.
Dennis’s Story: Healing a SLAP Tear After YouTube Failed
Dennis’s journey says it all. He came to us after injuring his shoulder with a SLAP tear. He had tried every "magic fix" he could find on YouTube — Stretch bands, rehab drills, strength hacks — nothing worked.
When he found UMS, he assumed we were just another charlatan, but he decided to give it a try.
Within 4 months, Dennis’s shoulder pain was completely gone. 12 months later, he’s still pain-free — and now chasing bigger strength and flexibility goals than ever before.
SLAP Tear Success Stories
I was diagnosed with a SLAP tear and was told I would need surgery and that the doctor would reevaluate after 6 weeks of exercise. I found Rads free online program and after 2 weeks was feeling significantly better.
That helped me decide to join the paid program and now a month in my doctor says there’s no need for surgery (but I still need to keep working).
This program works, has great coaching and a wonderful personalized touch. I couldn’t recommend it more strongly!
Erik Anderson - Via Google Reviews
Unity Gym is amazing! After struggling with SLAP tears in both shoulders, several physiotherapists, and different programs, I've finally found something that is helping! After the first few weeks I already felt a decrease in pain!
As an aerialist the diagnosis was shattering, and surgery will never be an option for me. I'm a couple months in as we speak and so far I've only noticed changes for the better.
I'm stronger, in less pain, and able to access advice and coaching whenever I need it via Coach Rad. This is an affordable and eye opening program, for anyone who feels hopeless or like you don't have another option, just try this first.
It changed my life and gave me the hope that I can continue to do the things I love, and the building blocks to create a stronger foundation for my body. 100% recommend!
Heather SteelinMotion - Via Google Reviews
I came to UMS with scapular dyskinesis, shoulder impingement, and a labrum tear in my left shoulder.
After only going through the Phase 1 of their shoulder rehab program, my pain has gone down from 5/10 to 2/10 and my scapular dyskinesis has also decreased significantly.
I highly recommend their programs to anyone who is struggling with injuries as the coach provides personalized programs and online coaching to help their clients get through the phases and become pain-free and healthy again.
Jitin Jayant - Via Google Reviews
Word On The Street About Unity Gym
More SLAP Tear Success Stories
Had a bad shoulder which limited my range of motion for over 2 decades. Aggravated it again when I started working out 2 years ago. Been trying to sort it out myself by watching videos on YouTube. Even after visits to my local physiotherapist didn't help.
By chance I stumbled upon Unity Gym. In just only 1 month of their customized program I have improved my range of motion to about 75%.
Ivan Lee - Via Google Reviews
I joined after searching videos on YouTube to help recover from a labrum SLAP tear. I just finished my first month with the program and I give it an A+
I love the personalized workouts you receive and the ability to communicate with the coaching team whenever you need anything. The app is also very convenient and easy to use. If you’re on the fence I hope you find this review helpful!
Ryan Blanton - Via Google Reviews
I joined Unity Gym almost 4 weeks ago because of a shoulder injury (SLAP tear and frozen shoulder). I was very desperate because local real-life physios and even a personal trainer were out of ideas and the exercises they had given me were doing absolutely nothing.
But living with pain and without all my hobbies was no option for me. So I found Rad's YouTube videos about SLAP tear and then decided to sign up and try it out. There was nothing to lose.
And what shall I say: I was blown away from the first minute. I did not expect what I got. Whilst I had expected a bunch of videos, I got personal training via the Internet ( I live on the other side of the world). Within one week I could tell tiny differences in how my shoulder felt, and now after almost 4 weeks, the pain is already so much better.
I have no doubt that my range of motion will return, too. Although I know it is probably a longer journey than just a few more weeks.
Rad puts together a very detailed workout and adjusts it to my needs as necessary (and as he thinks is necessary, even if I think I can't do it - and so far he was always right :-)). He gives very detailed coaching in the videos I send him, so I know exactly what I do right and what I have to do differently. He very obviously has huge amounts of experience.
I can not put in words how thankful I am! And I am already looking forward to the normal UMS program, once my shoulder is rehabilitated.
Maren - Via Google Reviews
Shoulder rehab program review: I found Unity Gym through a YouTube video about Rad’s shoulder recovery after his slap tear.
I had been dealing with shoulder pain in both shoulders for over a year and had recently had a pretty bad setback that was causing me to be in pretty much constant pain. I tried doing a lot of PT stuff but I would often do too much and aggravate my shoulders.
I also didn’t feel like a had a good recovery plan that was scalable. That’s why I decided to try Unity Gym’s shoulder rehab program. I also liked that Rad had had really bad injuries in his shoulders that he was able to come back from. I got really frustrated with a lot of the advice online from PTs who seemed like they had no idea what I was actually going through.
I can honestly say that Unity Gym has the best shoulder rehab program that I have tried and I have tried several. It helped me start small with manageable exercises that I was able to easily scale. And it helped me work exercises back into my exercises routine that I had been wanted to get back to but wasn’t able to for the better part of a year.
Blake Green - Via Google Reviews
After looking online for ways to heal a slap tear in my shoulder. I found rad Burmeister’s YouTube videos. These lead me to the UMS online.
I have been using the app now for around 2 months and I am already seeing noticeable improvements.
I personally feel the app is great value for money and would highly recommended to anybody.
Noel Smith - Via Google Reviews
The team helped me with my rehab of a shoulder injury. The knowledge and experience is outstanding. If you’re thinking of an exercise regiment or rehabilitation see these guys first.
Shawn Bridge - Via Google Reviews
I was diagnosed with SLAP shoulder tear a few months ago. Since then i tried to rehab my shoulder on my own but it made the pain even worse. I came across Unity Gym and in less than a month the pain on my shoulder has decreased significantly.
I recommend Unity Gym to anybody with SLAP tear.
Wil Gar - Via Google Reviews
Apparently six years ago I got myself a nice gift, namely a slap tear in my left shoulder. This was due to wear and tear. When it did not subsided after some time I requested a MRI and visited two different orthopedic surgeon both specialized in shoulders. They both concluded that I had a slap tear in my left shoulder.
In retrospect I was lucky that both of them did not recommended surgery, since there is a highly likely hood that problems will get worse, so they decided for me to get physiotherapy. Sadly, this did not had the desired effect. I went to other physio's and tried lots of other treatments (e.g. acupuncturing, deep tissue massages, dry needling, cortisone shots, PRP shots etc.).
Nothing worked!
It was at best a short lived relieve from time to time, but afterwards the pain (deep aching pain) would always come back. To be honest getting false hope and getting it smashed to pieces again and again is very detrimental to the mind, but you have to keep going no matter what, because stopping with training was never an option.
I did my own research and spend hundreds of hours searching through YouTube and science articles over the past years. However, analysis paralysis is something that will occur very quickly, since one YouTube expert or science article contradicts the other.
Every time I thought to see the light at the end of the tunnel with regards to a new training schedule/exercises, my hope was crushed again and again when the deep aching came back within my shoulder. My search and rial-and-error continued for 5 years straight. Literally nothing had a permanent positive effect.
In October last year I saw a YouTube video from Rad where he showed that in order to start fixing a slap tear you first need to start doing several scapular activation drills on a frequent basis.
However, after some commenting back and forth he ensured me that this is just a small part of the whole program and that, if I wanted to fix my slap tear, I had to join the UMS tribe fitness app for a more nuanced approach. He basically promised me the UMS program could fix my slap tear once and for all. So I joined the UMS tribe!
Three months into my training my shoulder already started to feel significantly better. I haven't felt the deep aching for a while now. There was always one movement I could do with my arm/shoulder that would aggravate my slap tear, despite not having the deep aching at certain times during my 5 year search to an answer.
However, that slap tear feeling was always there when I executed this movement. After 4 months with the UMS program I did not feel an aggravated pain anymore when doing this special movement!
Now after 8 months I can safely say I never felt the deep aching anymore and I am not able to purposely trigger the 'slap tear' feeling anymore when doing this special movement. In short: my slap tear is 'healed'! Obviously the SLAP tear is still there, but I do not have pain anymore, because the tissue and muscles surrounding it are now balanced and working in synergy.
Dennis Schouten - Via Google Reviews
Three months after joining Unity Gym, I’m feeling pretty great and ready for more. With shoulder labral tears that have limited me for over a decade, I’m finally noticing changes, feeling stronger and starting to explore movements I never thought I’d be capable of again.
The program is tailored to my needs and structured brilliantly
Paul Petrosky - Via Google Reviews
I recently joined Unity Gym Online, and the transformation in my shoulder health has been nothing short of remarkable! Like many others, I had been struggling with persistent shoulder pain and limited mobility, which had started to interfere with my workouts.
After some research, I decided to give Unity Gym Online a try, and I'm incredibly glad I did. From the get-go, the program stood out because of its comprehensive approach to fitness, emphasizing not just strength but also flexibility and mobility. The trainers at Unity Gym Online are knowledgeable and attentive.
They focus on technique and proper form, ensuring that each exercise is performed correctly to avoid any risk of injury. This attention to detail is what sets Unity Gym Online apart from other fitness platforms I've tried. To anyone who's on the fence about trying Unity Gym Online, especially those suffering from shoulder issues, I cannot recommend it enough.
Marcos Moralse Jr - Via Google Reviews
Joined the UMS tribe to fix a long standing shoulder injury, found the programs are very easy to follow and the feedback you can get from the coaches is great! have been able to see some very consistent progress with minimal setbacks for the very first time in a long time! would definitely recommend to anyone!
Abdi Mahamed - Via Google Reviews
Using the UMS app has been awesome in rehabbing my shoulder issues and returning to working out in a safe and pain free manner. Highly recommend it to anyone that wants to rehab there body, improve flexibility, and overall fitness
Jason - Via Google Reviews
I came across Rad’s program when looking for information about SLAP tears on YouTube. It was the best video
I had found so his program piqued my interest. I was slightly skeptical about having a virtual personal trainer on the other side of the world but was optimistic about trying it out. After signing up and filling out the questionnaire I was greeted with a personalized Welcome video from Rad to get me started. At this point I was still cautious since a welcome video really wouldn’t take too much for even a poor quality program to muster up; however, after about four months in the program, I’ve received many more video responses to questions that I’ve asked directly or feedback on my form while performing exercises. Rad has kept up with all my questions, the status of my injuries, and has made adjustments to my program as needed for the best long-term outcomes. Even with the time difference (I’m in the US), I’ve never had to wait more than a business day to get a response.
As far as my injury goes, my doctor was surprised how asymptomatic it was after the MRI confirmed the SLAP tear (a few months into the program).
Overall, it’s been a great experience and well worth the price compared to in person personal training. I plan to stick with this program for at least a year to continue to recover from my injuries and bulletproof my body overall. Highly recommend to anyone who wants personalized direction on improving your physical health for the long-term.
Michael Pugh - Via Google Reviews
I have nothing but Great things to say about these amazing coaches. This app and program has helped me tremendously in my slap tear shoulder rehab recovery and I wish i’d have found them way before I opted for that surgery.
I dealt with weakness and pain in my shoulder long after the surgery but Rad and company are doing a Great job of actually rehabbing and strengthening my shoulder back to 100%. I look forward to the workouts everyday now that I feel less pain whilst gaining strength which is key for me in my recovery.
Rad is very attentive in answering and answers me very promptly being that we are in completely different time zones. I highly recommend this app for any one that is trying to recover from a slap tear or just wants to train in general. Rad has a ton of experience and is very knowledgeable in the calisthenics, muscle recovery, load management, etc. department and just in training in general.
The best part is that they cater a custom program/workout plan tailored to your specific needs which was a game changer for me. Worth every penny Thanks Guys!
Gabe Erazo - Via Google Reviews
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