HW: Post C6-C7 Fusion with Chest and Back of Shoulder Tightness/Pain: Week 2 (10-12-17)

Daily Sequence
- Try for one set of each movement 10-15reps
- This sequence is meant to be a warm up sequence prior to working out or simply a sequence to do end of the day or first thing in the morning
- It should not take long
- It should be attempted when you have pain to possibly reduce symptoms
  - Number One:
    - Childs Pose Hands Elevated Variation VIDEO
      - Stay short of excessive pressure on the top of the shoulder
  - Number Two
    - Shoulder Extension/Internal Rotation Bridge VIDEO
      - This combines shoulder mobility, quad stretch, light glute activation
      - 8-20 reps slow and controlled
  - Number Three
    - Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
      - Can be done seated or lying on a foam roll as depicted
      - In place of a foam roll, a yoga mat or thick towel roll will work
      - 8-20 reps
      - The chin tuck can be awkward, see video below for more instruction
        
        Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
  - Number Four
    - Tall Kneel with Scapular Depression/Retraction VIDEO
      - Be careful to not feel any pain in the lower back
      - If you do, email me and I will try to adjust the movement as needed
  - Number Five
    - Pec/thoracic rotation stretch options
      - Side Lying Thoracolumbar Rotation Stretch VIDEO
      - Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
Strength Circuits: 3 days a week we will start to build a strengthening routine
- Goal is 8-20 reps or 30-90sec for each movement
- Go through the 3 movements to fatigue in the parameters above
- Go through a second set but half as many reps for each movement as the first set
- Do this for each circuit listed below
- Circuit#1
  - Lat Activation Off Edge of Bed VIDEO OR Band Extension Deadlift VIDEO
    - 8-20 reps of either slow
    - If you do the band try to go with a light resistance band
    - Make sure you feel it in the back of the arm/tricep
  - Scapular Control with Weight Shift Side Plank Progression VIDEO
    - Start with pausing in single arm support 5 sec each arm
    - 8-20 reps
    - Start with a wall and can progress to gradually lower surfaces as able
  - Table Top Progression VIDEO
    - Start with 5 sec holds 8-20 reps