- This second week is meant to progress into posterior rotator cuff/ periscapular strengthening
- The movements will emphasize control of scapular position is you progress into more challenging positions
- Focus will be on endurance with minimal resistance
- What is Shoulder Impingement? VIDEO EXPLANATION
- Explanation of some reasoning behind the pinching you experience
- Goals: Get fatigue/muscle burn without pain
- Be careful as we progress to follow the recommendation below
- Get through this 2nd 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
- Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- The video includes a progression from laying to on your stomach
- Scapula and Cervical Positioning Drill VIDEO
- If this position bothers the shoulder, take hands further apart and put a small towel under forehead
- Prone Shoulder Extension Off Edge of Bed VIDEO
- Focus on scapula position
- Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
- Band Extension Deadlift VIDEO
- Light resistance, make sure you are able to pull down just to the sides of your hips without losing back and down position of scapula
- Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- Day 2
- Tall Kneel with Scapular Depression/Retraction VIDEO
- Puppy Pose Progression VIDEO
- Be careful to stay short of pain
- Table Top Progression VIDEO
- Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
- Standing Tricep Extension Band VIDEO
- Shoulder Flexion & Forward Reach Towel Slide to Ball Roll Out VIDEO
- This progresses on the press down done last week
- Day 3
- Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- The video includes a progression from laying to on your stomach
- Scapula and Cervical Positioning Drill VIDEO
- If this position bothers the shoulder, take hands further apart and put a small towel under forehead
- Prone Shoulder Extension Off Edge of Bed VIDEO
- Focus on scapula position
- Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
- Band Extension Deadlift VIDEO
- Light resistance, make sure you are able to pull down just to the sides of your hips without losing back and down position of scapula
- Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- Day 4
- Tall Kneel with Scapular Depression/Retraction VIDEO
- Puppy Pose Progression VIDEO
- Be careful to stay short of pain
- Table Top Progression VIDEO
- Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
- Standing Tricep Extension Band VIDEO
- Shoulder Flexion & Forward Reach Towel Slide to Ball Roll Out VIDEO
- This progresses on the press down done last week
- Bicep Loading Progression VIDEO
- The bicep is likely going to be weak and sensitive, especially given that attaches directly to the labrum you had repaired. This progression should be done cautiously and I recommend you error on the side of it being too easy versus pushing too hard
- Start with phase1 and progress to phase 2 if not painful during or afterwards next session
- Day 5
- Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- The video includes a progression from laying to on your stomach
- Scapula and Cervical Positioning Drill VIDEO
- If this position bothers the shoulder, take hands further apart and put a small towel under forehead
- Prone Shoulder Extension Off Edge of Bed VIDEO
- Focus on scapula position
- Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
- Band Extension Deadlift VIDEO
- Light resistance, make sure you are able to pull down just to the sides of your hips without losing back and down position of scapula
- Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- Day 6
- Tall Kneel with Scapular Depression/Retraction VIDEO
- Puppy Pose Progression VIDEO
- Be careful to stay short of pain
- Table Top Progression VIDEO
- Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
- Standing Tricep Extension Band VIDEO
- Shoulder Flexion & Forward Reach Towel Slide to Ball Roll Out VIDEO
- This progresses on the press down done last week
- Bicep Loading Progression VIDEO
- The bicep is likely going to be weak and sensitive, especially given that attaches directly to the labrum you had repaired. This progression should be done cautiously and I recommend you error on the side of it being too easy versus pushing too hard
- Start with phase1 and progress to phase 2 if not painful during or afterwards next session
- 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?
