As of our last appointment, you are still having issues in turning your head to the right and looking up. There is also limitation in overhead shoulder motion. Each movement below will have a goal attached to it. I want to keep the program simple but try to do the following movements everyday
Movement #1: Bridge
10-20 reps holding each for 5 seconds
Movement #2: Butterfly
You will see a band in the video, don’t worry about the band
10-20 reps slow and short of pinch in the hip
Movement #3: Overhead Shoulder progression
I want you lying on the floor each night trying to progress arms out to side as far as possible short of pain
Initially keep arms out for 2-3 minutes, then rest 1 minute, then repeat 2 more times
If that goes alright, try for longer periods: 3-4min, up to 7-8 minutes
Remember you want to feel very light tension so you can stay in the position a long time, not a strong uncomfortable stretch
Movement #4: Head off the edge of the bed
I don’t believe this was causing any pain and it is helping you to move into the looking up motion that is limited for you so let’s keep this one in the daily routine
