MRD: Shoulder Impingement Monthly Program Phase 1 (8-15-18)
YOU WILL SEE SOME UPDATES AND POSSIBLE ALTERNATIVE POSITIONS IN BOLD AND ALL CAPS BELOW
WHEN COMPLETING THE MOVEMENTS BELOW FOR AN ADDITIONAL WEEK, YOU CAN REPEAT DAY 5-6 SECTION EACH DAY SO LOOK TO THAT SECTION FOR THE UPDATES
Hopefully you are about to learn a lot these first couple weeks
I want you to make sure you master each movement before progressing to the next
If it is challenging or PAINFUL, stay with that movement only for a couple days until you feel you have figured out the threshold to remain short of increasing symptoms
There is no absolute rule book and everyone progresses differently…if something doesn’t feel right or no matter what you do you have more pain afterwards….STOP DOING IT AND EMAIL ME…I have ALOT of alterative positions and variations
If you jump to the next phase and its not going well, DON’T PANIC
Go back to the previous phase and incorporate one new move at a time
If any of the movements feel awkward or not like I describe in the video, email me about it and skip it for now
Goals:
Minimize Irritation using ice as needed
Avoid over stretching, this will likely cause significant pain….this phase will focus alot on mobility but it is common that people get a little over excited with stretching and make it sore
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
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
This is easy and just something to do throughout the day…do it after or during any periods where you have been sitting or reaching forward for extended periods of time
Can be done standing or on your stomach. Don’t torture yourself and don’t do it for 20 min. It should be slightly uncomfortable but not so painful that you are tense because it is so uncomfortable. The goal is to take a tight and over active muscle and get it to relax
This can be done 1-3x/day depending on your schedule but be careful that you don’t do it too much and get overly sore, so start with 1x the first day and progress to multiple times per day the following day
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
This is easy and just something to do throughout the day…do it after or during any periods where you have been sitting or reaching forward for extended periods of time
Can be done standing or on your stomach. Don’t torture yourself and don’t do it for 20 min. It should be slightly uncomfortable but not so painful that you are tense because it is so uncomfortable. The goal is to take a tight and over active muscle and get it to relax
This can be done 1-3x/day depending on your schedule but be careful that you don’t do it too much and get overly sore, so start with 1x the first day and progress to multiple times per day the following day
Longer duration pec stretch…It is better to spend longer amounts of time in the position in a less aggressive stretch position rather then the opposite. I have may people who sit at a desk all day and one of the things they benefit most from is spending some time at the end of the day, lying on the floor working on this position for GENTLY for and extended period of time
1-3x/day begin with total of 3-5min and work up to 10-15min
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
This is easy and just something to do throughout the day…do it after or during any periods where you have been sitting or reaching forward for extended periods of time
Can be done standing or on your stomach. Don’t torture yourself and don’t do it for 20 min. It should be slightly uncomfortable but not so painful that you are tense because it is so uncomfortable. The goal is to take a tight and over active muscle and get it to relax
This can be done 1-3x/day depending on your schedule but be careful that you don’t do it too much and get overly sore, so start with 1x the first day and progress to multiple times per day the following day
JUST SOME INFORMATION ABOUT THE MOVEMENT ABOVE
SOMETIMES THE MOVEMENT ABOVE WILL DECREASE MUSCLE TONE AND ALLOW YOU TO MOVE DEEPER INTO SOME OF THE STRETCH POSITIONS I HAVE GIVEN YOU WITH LESS PAIN. THIS IS NOT ALWAYS THE CASE. FOR EXAMPLE: IF YOU TRY TO DO ANY OF THE PEC STRETCH OPTIONS, THEN YOU DO THE TENNISBALL, THEN YOU TRY IT AGAIN. YOU SHOULD SEE IMPROVEMENT IN PAINFREE MOTION. IF THAT IS NOT HAPPENING DON’T WASTE YOUR TIME WITH THE TENNISBALL. I ONLY USE IT TO IMPROVE THE ABILITY TO MOVE INTO THESE POSITIONS AND SOMETIMES IT HELPS AND SOMETIMES IT MAKES NO DIFFERENCE
Longer duration pec stretch…It is better to spend longer amounts of time in the position in a less aggressive stretch position rather then the opposite. I have may people who sit at a desk all day and one of the things they benefit most from is spending some time at the end of the day, lying on the floor working on this position for GENTLY for and extended period of time
1-3x/day begin with total of 3-5min and work up to 10-15min
This one can give you the after effect pain if you do it too hard or too long
Move slowly in and out of the motion…the first time, make it so easy that you feel nothing because too much of this stretch with compress bicep and RTC and give you the after effect pain
Do it 10-15x 1-2x/day
THIS COMBINES PEC MINOR AND POSTERIOR CAPSULE WITH CREATING COMPRESSION ON THE SHOULDER. IT COMBINES SHOULDER EXT AND INTERNAL ROTATION
