LR: Softball Player s/p Labral Repair: In Office Patient (4-24-18, 4-30-18)

Daily Sequence
- 46) Side Lying Thoracolumbar Rotation Stretch VIDEO
  - Move slowly in and out of position
  - 10x each side
- 18.1) Supine and Standing Updated Isometric Shoulder Ext/Add/IR VIDEO
  - hold each 5 sec, repeat 10x
- 36.1) Supine Foam Roll Thoracic Extension VIDEO
  - Move the roll from just below bra strap/lower ribcage up hitting 3-4 spots and reaching overhead at each 5x
- 171) Side Sit with Rotation and Glute Isometric VIDEO
  - 10x hold each 5 sec both sides
Strength Sequence: Complete every other day, 2 sets of each circuit
- Circuit #1
  - 96.2) Weighted Pullover Feet Elevated VIDEO
    - 4lbs dumbbells in each hand
    - Keep rib cage down
    - 4-5 sec on the lowering
    - Goal: 8-20 reps
  - 84) Arm Bar VIDEO
    - 10lbs
    - 30sec to 2 min
    - Keep scapula down away from ear
- Circuit #2
  - 121.1) 1/2 Kneel Band horizontal Abduction with Progression to Rotation VIDEO
    - Can be done on one knee or standing in a lunge
    - Slow and controlled keeping shoulder down
    - 8-20 reps each side
  - 79.2) Plank With Single Arm Holds High to Low VIDEO
    - start with 10sec, then 15sec, then 20 sec alternating arms at chair height
- Circuit #3
  - 122) Wall Sit Active/Band Abduction VIDEO
    - red or green band
    - 30-90sec in wall sit
  - 81) Basics of Bear with Leg Lift VIDEO
    - 30-90sec
- Circuit #4
  - Band External Rotation Wave VIDEO coming soon
    - red band, facing where the band is attached
    - bending and straightening elbow 30-90sec
    - do this down on one knee
    - 30-90sec
  - Band Internal Rotation Wave
    - Green or blue band with band attached behind you
    - also on one knee
    - 30-90sec bending and straightening elbow
- Circuit #5
  - 104.2) Over Head Holds Kettlebell/ Dumbbell VIDEO
    - 30sec-90sec, 10lbs
  - Band attached in front, band pull single leg deadlift VIDEO coming soon
    - Feel tension in the hamstring with band in the hand of the leg off the ground
    - Foot reaches back as hand reaches forward, then pull band down to side as you return to upright standing
    - 8-15reps
Day 1 Movements: EVERYDAY
- Light Sequence that can be used as a warm up pre activity
- Should be done 1-2x per day
  - 18.1) Supine and Standing Updated Isometric Shoulder Ext/Add/IR VIDEO
    - hold each 5 sec, repeat 10x
  - 36.1) Supine Foam Roll Thoracic Extension VIDEO
    - Move the roll from just below bra strap/lower ribcage up hitting 3-4 spots and reaching overhead at each 5x
  - 46) Side Lying Thoracolumbar Rotation Stretch VIDEO
    - Move slowly in and out of position
    - 10x each side
  - 171) Side Sit with Rotation and Glute Isometric VIDEO
    - 10x hold each 5 sec both sides