BW: Neck Pain with Bilateral Shoulder and Low Back Pain: Month 1 Independent Program

4-24
- Self Myofascial Release and Cervical Options
As we set up the agenda for this month, I think it is important to reflect on some of the things you have discovered
- You will have days where your body needs to focus on movements that relax the neck and lightly move the shoulder. The list below will focus on a sequence for least aggravating to more likely to irritate the neck/shoulder. This will give you some organization as to how to approach the neck shoulder, especially when its sore/irritated. These are movements that can be done daily and you may find some that are more affective then others
- Light sequence
  - Activate the Core Without Pain VIDEO
  - Shoulder Extension Mountain Pose VIDEO
    - Can also be done on your back
  - Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
  - Prone Cervical and Scapula Positioning Drill VIDEO
  - Myofascial Release Posterior Shoulder with Supine Rotation VIDEO
  - Supine Active Shoulder External Rotation VIDEO
  - Tall Kneel with Scapular Depression/Retraction VIDEO
  - Puppy Pose Progression VIDEO
  - I will try to put some Myofascial Release Options for the bicep/pec
- Each week will include a progression that attempts to improve stability overhead and laterally
- You will add one movement every day each week. You should not progress to adding a new movement if you had pain or tightness from the previous one. Continue to utilize the light movements above every day
- Week 1: Day 1 do the first exercise only along with any of the movements from the light sequence. If you have no increased discomfort, add the second movement the following day. If you have pain or tightness, try to adjust that movement to make it less intense or straining by decreasing the range of motion or pressure/resistance you are applying. 5 to 20 reps slow of all movements until you feel either fatigue or tightness.
  - Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
  - Humeral Head Depression Isometric From Low Level->Overhead VIDEO
  - Supine Active Shoulder External Rotation VIDEO
  - Shoulder Extension Mobility Post->AROM Bilateral Post->Strength Table Top VIDEO
  - Shoulder Extension/Internal Rotation Bridge VIDEO
  - Prone I Off Edge of Bed VIDEO
  - Prone I to T Progression VIDEO OR Wall Sit Active/Band Abduction VIDEO-Can be done on your back with head supported to decrease neck tension
- Week 2: Strength circuits every other day with light movements above every day
  - Circuit#1
    - Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
    - Prone I to T Progression VIDEO OR Wall Sit Active/Band Abduction VIDEO-Can be done on your back with head supported to decrease neck tension
      - Stick with Prone I Off Edge of Bed VIDEO
    - Arm Bar VIDEO
  - Circuit#2
    - Humeral Head Depression Isometric From Low Level->Overhead VIDEO
    - Prone I Off Edge of Bed VIDEO
    - Basics of Bear with Leg Lift VIDEO
      - If painful to raise up onto toes, stay on knees and try to keep trunk control as you lift back leg
  - Circuit#3
    - Supine Active Shoulder External Rotation VIDEO
    - Shoulder Extension Mobility Post->AROM Bilateral Post->Strength Table Top VIDEO
      - Focus on second part of video holding bar or pillow case behind back
    - Shoulder Extension/Internal Rotation Bridge VIDEO
- Week 3: Each circuit will add a new movement with progression. Only add the movement if you feel you are ready. Otherwise continue with the circuit as it was from the previous week.
  - Circuit#1
    - Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
    - Prone I to T Progression VIDEO OR Wall Sit Active/Band Abduction VIDEO-Can be done on your back with head supported to decrease neck tension
      - Stick with Prone I Off Edge of Bed VIDEO
    - Arm Bar VIDEO
    - On Your Back Feet Resting on Physio Ball VIDEO
      - 5-10 reps each position
  - Circuit#2
    - Humeral Head Depression Isometric From Low Level->Overhead VIDEO
    - Prone I Off Edge of Bed VIDEO
    - Basics of Bear with Leg Lift VIDEO
      - If painful to raise up onto toes, stay on knees and try to keep trunk control as you lift back leg
    - Shoulder and Scapula Packing
      - Video from my colleague who is my partner on the website
      - Slow and controlled turns with relaxed neck
  - Circuit#3
    - Supine Active Shoulder External Rotation VIDEO
    - Shoulder Extension Mobility Post->AROM Bilateral Post->Strength Table Top VIDEO
      - Focus on second part of video holding bar or pillow case behind back
    - Shoulder Extension/Internal Rotation Bridge VIDEO
    - Supine Rolling With Activation of Posterior Shoulder and Scapular Stability VIDEO
- Week 4: Progression into Movement Overhead, remaining short of pain
  - Circuit#1
    - Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
    - Prone I to T Progression VIDEO OR Wall Sit Active/Band Abduction VIDEO-Can be done on your back with head supported to decrease neck tension
      - Stick with Prone I Off Edge of Bed VIDEO
    - Arm Bar VIDEO
    - On Your Back Feet Resting on Physio Ball VIDEO
      - 5-10 reps each position
    - Shoulder Flexion & Forward Reach Towel Slide to Ball Roll Out VIDEO
  - Circuit #2
    - Humeral Head Depression Isometric From Low Level->Overhead VIDEO
    - Prone I Off Edge of Bed VIDEO
    - Basics of Bear with Leg Lift VIDEO
      - If painful to raise up onto toes, stay on knees and try to keep trunk control as you lift back leg
    - Shoulder and Scapula Packing
      - Video from my colleague who is my partner on the website
      - Slow and controlled turns with relaxed neck
    - Scapular Control with Weight Shift Side Plank Progression VIDEO
  - Circuit#3
    - Supine Active Shoulder External Rotation VIDEO
    - Shoulder Extension Mobility Post->AROM Bilateral Post->Strength Table Top VIDEO
      - Focus on second part of video holding bar or pillow case behind back
    - Shoulder Extension/Internal Rotation Bridge VIDEO
    - Supine Rolling With Activation of Posterior Shoulder and Scapular Stability VIDEO
    - Laying on Back Weighted Pull Over VIDEO OR Band Pull Down 3 Planes VIDEO