- Hopefully you are about to learn a lot these first couple weeks
- I want you to make sure you master these movements prior to progressing to the next phase so do this for 2 or 3 weeks depending on how you feel
- If it is challenging or PAINFUL, stay with this only for the third week
- There is no absolute rule book and everyone progresses differently so stay at each phase until you feel you are truly ready for a greater challenge
- 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
- Go back to the previous phase and incorporate one new move at a time
- Goals:
- Minimize Irritation using ice as needed
- Avoid over stretching, this will likely cause significant pain
- 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
- Day 1-3
- Shoulder Extension Mountain Pose VIDEO
- 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
- Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- Establish cervical stabilization
- Hold 5-10sec 10-20x
- This can be done throughout the day and should be applied lightly to all strengthening movements
- Humeral Head Depression Isometric From Low Level->Overhead VIDEO
- This can be done throughout the day lightly at low level
- start on day 4 with the low level seen in the video, if that goes well change to shoulder height the second time through, then progress to higher surface only if not painful or felt in top of the shoulder
- Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
- Gradually progress through the movement to the end of the video which progresses into a light pec stretch
- Move slowly in and out of the stretch, just make sure you keep the arm below pinching or shoulder pain
- Shoulder Extension Mountain Pose VIDEO
- Day 4-7
- Shoulder Extension Mountain Pose VIDEO
- 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
- Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- Establish cervical stabilization
- Hold 5-10sec 10-20x
- This can be done throughout the day and should be applied lightly to all strengthening movements
- Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
- Gradually progress through the movement to the end of the video which progresses into a light pec stretch
- Move slowly in and out of the stretch, just make sure you keep the arm below pinching or shoulder pain
- Prone Latissimus Extension Off Edge of Bed VIDEO
- Initiation of posterior rotator cuff activation and scapular stabilization
- Hold each 5sec and lower down slowly 5-20 reps
- Humeral Head Depression Isometric From Low Level->Overhead VIDEO
- This can be done throughout the day lightly at low level
- start on day 4 with the low level seen in the video, if that goes well change to shoulder height the second time through, then progress to higher surface only if not painful or felt in top of the shoulder
- Hands Elevated Childs Pose Variation VIDEO
- This movement is to progress overhead movement while maintaining abdominal and scapular control
- Make sure to stop short of a pinch or pain in the shoulder
- Shoulder Extension Mountain Pose VIDEO
- Repeat day 4-7 sequence for week 2
- remember to ice if sore after wards 10-20 minutes
- Ideally, try to remain short of pain with all movements
