Week 1: Basic Muscle Recruitment and Light Mobility (March 13-March 19)
- This first week is meant to test the irritability of your current symptoms
- The movements will look at establishing preferred movements that you can incorporate into your daily routine to break up static sitting postures
- You will find that most of these movements focus on postures that you will carry forward as we increase the challenge
- Things like the slight tuck of the chin and the downward pull of the scapula will be concepts that are carried forward throughout your program
- Goals: Identify movements that feel different when comparing right to left
- Identify any movements that reproduce pain or feel like they lessen pain
- Get through this first week without irritating your symptoms
- If any of the exercises feel like they are causing an increase in pain during or after exercise, either discontinue that exercise or see if you can decrease the amount of motion you are going through to make it less painful
- Ice should be used 10-15min following if any pain or soreness is felt
- 5-20 reps of each exercise or 30sec to 2 min
- I offer either option but sometimes I lean more towards time because you are less likely to rush through the exercise
- Complete at least 1x/day, but do some of the movements that feel good lightly throughout the day to break up static postures
- Day 1: Assess a preferred movement/position for you neck
- Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- You will compare rotation, side bending and thoracic ext with chin tuck options
- Follow the instructions in the video, one of these movements may be more comfortable then the others. If they all feel fine do each as directed in the video, but you may want to choose a favorite as an option throughout the day
- Neck Rotation Self SNAG VIDEO
- Chin Tuck with Side Bending VIDEO
- Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
- Shoulder Extension Mountain Pose VIDEO
- Day 2
- Day 3
- Day 4
- Tall Kneel with Scapular Depression/Retraction VIDEO
- Puppy Pose Progression VIDEO
- Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
- Standing Tricep Extension Band VIDEO
- Scapular Control with Weight Shift Side Plank Progression VIDEO
- Stick with just shifting weight onto each hand and holding 5sec each
- Day 5
- Day 6
- Tall Kneel with Scapular Depression/Retraction VIDEO
- Puppy Pose Progression VIDEO
- Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
- Standing Tricep Extension Band VIDEO
- Scapular Control with Weight Shift Side Plank Progression VIDEO
- Stick with just shifting weight onto each hand and holding 5sec each
- Day 7
- Rest Day
- This day I will ask that you send me an email reflecting on your first week
- Nothing too involved, I basically want to know a couple things
- Which movements felt easy?
- Which movements were difficult or painful?
- What impact have you noticed on your daily symptoms?
- Which functional activities or movements are most painful or difficult to do at this time?