Focus will be on progressing into a daily movement sequence and strength circuits to progress postural strength and endurance
Initial strength sequences will utilize body weight and resistance bands
Purchasing a pack of resistance bands of various resistance is probably worth it
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
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
Ideally light pulling in the front of the shoulder is ok, not on the top or in the back, stay short of feeling top or back of shoulder in regards to pinching or pain
