- Hopefully you are about to learn a lot these first couple weeks
- I want you to make sure you master these movements prior to progressing to the next phase so do this very carefully
- If it is challenging or PAINFUL, stop short of feeling any discomfort
- There is no absolute rule book and everyone progresses differently so focus on staying well short of pain
- Goals:
- Minimize Irritation using ice as needed
- Avoid over stretching, this will likely cause significant pain
- Light controlled motion well short of pain, this phase is meant to be easy
- Pay attention to anything that feels different on the painful side and does it feel more like the non-painful side as you do it more
- NOW….Time to get started
- Do each movement 5-20 reps SLOW and CONTROLLED, the slower the better
- 1-2x/day
- Some of these movements may feel good and help to relieve pain, you are welcome to do a couple of them frequently throughout the day to help reduce/prevent pain
- Day 1-3
- Shoulder Extension Mountain Pose VIDEO
- Light movement full through motion without eliciting a strong stretch, remain short of any significant pulling
- Goal:5-20 reps slowly in pain free range
- Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- Establish cervical stabilization
- Hold 5-10sec 10-20x
- This can be done throughout the day and should be applied lightly to all strengthening movements
- Shoulder Extension Mountain Pose VIDEO
- Day 4-7
- Shoulder Extension Mountain Pose VIDEO
- Light movement full through motion without eliciting a strong stretch, remain short of any significant pulling
- Goal:5-20 reps slowly in pain free range
- Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- Establish cervical stabilization
- Hold 5-10sec 10-20x
- This can be done throughout the day and should be applied lightly to all strengthening movements
- Prone Latissimus Extension Off Edge of Bed VIDEO
- Initiation of posterior rotator cuff activation and scapular stabilization
- Hold each 5sec and lower down slowly 5-20 reps
- Humeral Head Depression Isometric From Low Level->Overhead VIDEO
- This can be done throughout the day lightly at low level
- start on day 4 with the low level seen in the video, if that goes well change to shoulder height the second time through, then progress to higher surface only if not painful or felt in top of the shoulder
- Shoulder Extension Mountain Pose VIDEO
- Email me on Sunday to give me some feed back on how you did with the first week
- remember to ice if sore after wards 10-20 minutes
- Ideally, try to remain short of pain with all movements
