- Daily Sequence
- Try for one set of each movement 10-15reps
- This sequence is meant to be a warm up sequence prior to working out or simply a sequence to do end of the day or first thing in the morning
- It should not take long
- It should be attempted when you have pain to possibly reduce symptoms
- Number One:
- Childs Pose Hands Elevated Variation VIDEO
- Stay short of excessive pressure on the top of the shoulder
- Childs Pose Hands Elevated Variation VIDEO
- Number Two
- Shoulder Extension/Internal Rotation Bridge VIDEO
- This combines shoulder mobility, quad stretch, light glute activation
- 8-20 reps slow and controlled
- Shoulder Extension/Internal Rotation Bridge VIDEO
- Number Three
- Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
- Can be done seated or lying on a foam roll as depicted
- In place of a foam roll, a yoga mat or thick towel roll will work
- 8-20 reps
- The chin tuck can be awkward, see video below for more instruction
- Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
- Number Four
- Tall Kneel with Scapular Depression/Retraction VIDEO
- Be careful to not feel any pain in the lower back
- If you do, email me and I will try to adjust the movement as needed
- Tall Kneel with Scapular Depression/Retraction VIDEO
- Number Five
- Pec/thoracic rotation stretch options
- Number One:
- Strength Circuits: 3 days a week we will start to build a strengthening routine
- Goal is 8-20 reps or 30-90sec for each movement
- Go through the 3 movements to fatigue in the parameters above
- Go through a second set but half as many reps for each movement as the first set
- Do this for each circuit listed below
- Circuit#1
- Lat Activation Off Edge of Bed VIDEO OR Band Extension Deadlift VIDEO
- 8-20 reps of either slow
- If you do the band try to go with a light resistance band
- Make sure you feel it in the back of the arm/tricep
- Scapular Control with Weight Shift Side Plank Progression VIDEO
- Start with pausing in single arm support 5 sec each arm
- 8-20 reps
- Start with a wall and can progress to gradually lower surfaces as able
- Table Top Progression VIDEO
- Start with 5 sec holds 8-20 reps
- Lat Activation Off Edge of Bed VIDEO OR Band Extension Deadlift VIDEO