Complete the following sequence as a circuit, always stopping just short of reproduction of pain
Repeat 2 sets 2x/day
Movement #1: Tall Kneel with Scapular Depression/Retraction VIDEO
- Progress from holding a towel between your hands to hands clasped behind your back
- 10-20 reps
Movement #2: Puppy Pose Progression VIDEO OR Downward Dog Progression From Higher Level to Floor VIDEO
- As you rock back there will be a point where you likely reproduce shoulder pinch or pain. Once you find that point, every rep should be short of reproducing the pain. If you push to the painful point with each rep you will likely increase the pain
- 10-20 reps
Movement #3: Prone Extension Off Edge of Bed VIDEO with progression to Prone I to T Progression VIDEO
- Start with working your way from 10 to 20 reps of the first movement, with progression to the I to T movement once the first one gets easy
