Movement #1: Diaphragmatic Breathing with Wing arm motion
Can be done sitting as well throughout the day
8-15 reps
Can be done often throughout the day
Movement #2: Long Duration Low Intensity Pec Stretch
Begin with 1 min, then 30sec break, if that is fine repeat that sequence a total of 5-10x
Can increase the stretch time each time you try it by a minute to get to 5 minutes of long duration stretch…always in a position short of significant symptoms
Movement #3: Lower Trunk Rotation Pec Stretch
5-10 reps each side
Arm low enough to reduce symptoms
MOVEMENT #4 (NEW OPTION): SIDELYING ROTATION
BE CAREFUL NOT TO GO TOO FAR TOO FAST
5-10 REPS EACH SIDE
MOVEMENT #5: BRIDGE WITH SHOULDER MOBILITY PROGRESSION
5-15 REPS
STRENGTH SEQUENCE
THIS CAN BE DONE 2-4 DAYS PER WEEK DEPENDING ON THE LEVEL OF SORENESS
YOU SHOULD STOP EACH EXERCISE IF YOU BEGIN TO FEEL TRIED OR AN INCREASE IN SYMPTOMS
WHEN YOU ARE DOING THE STRENGTH SEQUENCE
I TYPICALLY FIND IT HELPFUL TO MIX IN A SET OF ONE OF THE DAILY MOVEMENTS ABOVE SO YOU HAVE A LITTLE BREAK BETWEEN EACH CHALLENGING EXERCISE
Movement #1: Prone Scapular Stabilization/Lat Activation
Hold each 5 seconds and try for 5-10 good reps
Can be done off edge of a bed or couch, it is ok if you hand touches the floor and you can’t do the bottom reach portion
Be careful to not arch your lower back
MOVEMENT #2: ARM BAR
THIS CAN BE DONE WITH A VERY LIGHT WEIGHT
HEAD SUPPORT IS A GOOF IDEA
ROLL ON SIDE AND PAUSE THERE 3-5 SEC THEN ROLL BACK ONTO YOUR BACK 5 SEC PAUSE
REPEAT 3-10X
MOVEMENT #3: BAND PULL APART
5-15 REPS SLOW
MOVEMENT #4: BICEP CURL PROGRESSION INTO A STRETCH
FOLLOW THE PROGRESSION IN THE VIDEO AND TRY FOR 5-15 REPS
IF YOU GET 15 REPS, THEN PROGRESS TO THE NEXT LEVEL DESCRIBED IN THE VIDEO
