UPDATES: HOLD OFF ON ROLLING BELOW BUT THE OTHERS ARE FINE, UPDATES IN BOLD BELOW (4-3-19)
Daily/Warm Up List
Cross leg arm reach pec stretch
Grab the table leg stretch
Bridge
On back rolling into sidelying rotation
INSTEAD TRY THE FOLLOWING 2 MOVEMENTS
ACTIVE SHOULDER EXTENSION
Seated cross leg
Quad isometric/stretch
Strength
Circuit #1
Weighted Pullover
Ball bridge with curl or if at home just feet on chair elevated bridge
Band Pull Apart
Circuit #2
Single Arm Plank Holds
Goblet Squat
LYING ON SIDE ON YOUR LEFT SIDE, RIGHT ARM STARTS WITH RIGHT HAND ON HIP, WHILE LYING ON SIDE RAISE YOR ARM UP TO SHOULDER HEIGHT AND THEN BACK TO HIP SLOWLY
Bicep Curl
SHOULDER EXT ON STOMACH
3-6-19
Light chin tuck throughout the day: maybe with your left hand behind you head but very light
REPLACE THIS WITH THE GRAB BOTTOM OF CHAIR
GET A THERACANE: THE FIRST PART OF THE VIDEO BELOW GOES THROUGH WHAT TO DO
BAND PULL APART ON YOUR BACK
Movement #2: Cross leg median nerve/pec stretch
5-10 each side
End of the video but don’t worry about the pillow or pushing down
