- FOLLOW UP FROM YOUR EMAIL REPORTING INCREASE IN NECK AND SCAPULAR PAIN
- TRY THE MOVEMENTS BELOW FOR NECK PAIN, PICK ONE OR BOTH, WHICH EVER FEELS BETTER
- After your email follow up, it sounds like your ulnar/radial nerve is somewhat irritable so i am going to adjust your strength movements to incorporate some mobilization/stabilization in your neck
- Daily Sequence: 8-15 reps of each exercise
- Down Dog to Up Dog Floor VIDEO
- 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
- Pillow Case Active Shoulder Extension Hands Progress Closer VIDEO
- Harder Version
- Cross Leg at Table/Bed Isometric VIDEO
- Humeral Head Depression at 90deg Abduction VIDEO
- NEW
- 53) Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
- Start with light 5 sec holds and progress to 10-20sec holds as able
- 1) Self Myofascial Release Upper Trap/Levator VIDEO
- THIS MAY BE EFFECTIVE IN REDUCING CERVICAL TENSION
- TRY THIS WITH HOOK OF UMBRELLA OR CANE, ESPECIALLY THROUGHOUT THE WORK DAY
- Strength Circuit: 3 days per week: First set try to get as many reps as you can for each in the range I listed, second time through 1/2 as many reps or 1/2 the amount of time
- 1/2 Kneel to Low Lunge VIDEO
- 8-15reps
- Lying Down Weighted Pullover Feet Elevated VIDEO OR Lying on Weight Bench Pullover VIDEO
- 8-15reps
- Double Leg Bridge Phase 3 VIDEO
- 8-15reps
- Band 3 Positions PNF D1 Variations VIDEO
- Want to know if this feels much different comparing side to side
- 1 rep at each position continuing through as many cycles as possible
- 3-7 cycles for total of 9-21reps
- Squat Pulses In Short Range VIDEO
- 30-90sec
- Arm Bar VIDEO
- Pause on back 5 sec and on side 5 sec
- Goal: 5-15reps
- Reverse Lunge VIDEO
- 8-15reps
- Band Extension Deadlift VIDEO OR Off Edge of Bed VIDEO
- 8-15 reps slow
- NEW:
- Full Can Fly Endurance VIDEO
- START WITH LIGHT WEIGHT AND TRY FOR 8-20 REPS SLOW
- SUBSTITUTION
- Full Can Fly Endurance VIDEO
- 1/2 Kneel to Low Lunge VIDEO
