BH: Upper Cross Syndrome with Neck Pain: Phase 4 (2-19-18)

Phase 4

  • This week I will provide some possible progressions to existing movements
  • NEW MOVEMENTS WILL BE IN BOLD BELOW
  • Organization of the week
    • Day 1: Daily Sequence + Strength Circuit #1 (2 sets of strength circuit)
    • Day 2: Daily Sequence
    • Day 3: Daily Sequence + Strength Circuit #2 (2 sets of strength circuit)
    • Day 4: Daily Sequence
    • Day 5: Daily Sequence + Strength Circuit #1 and #2 (1 set of each)
  • Daily Sequence
    • This is meant to be somewhat easy and focused on maintaining mobility and muscle activation
    • You should choose a couple of these movements as options to do gently thorughout the day to break up static postures
    • 10-20 reps of each movement is recommended
    • They can be done in a circuit 1-2x a day along with doing a couple of them frequently throughout the day as able
  • Strength Circuits
    • This week we will add a new strength circuit into the mix
    • These are meant to challenge you and should be done every other day in addition to the daily stuff
    • Goal is to try and remain in a range where you are able to achieve muscle fatigue with the least amount of pain
    • Typical issues arise when individuals push too far into a movement to quickly
      • I would rather you remain in a shorter range of motion and do 20-40 reps versus do 5 too deep into the notion and get pain
  • If any of these movements cause an increase in pain, either try to adjust the exercise or email me…if have a pretty extensive arsenal of options so if something doesn’t feel right I can probably find a better alternative
  • Do all reps slow and controlled in a range of 5-30 reps ( I know that is a wide range)
    • I would rather you do 5 very slow and controlled reps with great form rather then rushing to 30 reps out of boredom
    • At the same time I want you to get to some muscle fatigue with more of and emphasis initially on higher reps and endurance, so don’t stop at 10 because we are somehow programmed that 3 sets of 10 reps is the golden rule for exercise
  • Sometimes I switch to doing an exercise for time for those who refuse to count, rush to get to 30reps, don’t have the attention span to count. time goal is 30sec to 2 minutes
    • This works better for some as it takes away the motivation to rush through and exercise
    • Either option is fine
  • IF YOU WANT TO GET BETTER, DO EACH REP SLOWLY, FOCUSED ON TECHNIQUE AND CONTROL, AND DO IT UNTIL YOU FEEL TIRED OR AN INCREASE IN PAIN…TRY TO REMAIN IN A RANGE OF MOTION THAT DOES NOT HURT…AT ALL IF POSSIBLE 
  • Daily Sequence
  • Strength Circuit #1
  • Strength Circuit #2