- Phase 3:
- No pain with phase 2 except for the twisting plank when it hurts to rotate bad shoulder into the air
- Has pain with military press and reaching backwards
- My reply:
- I will adjust phase 3 to accomplish a couple things:
- A progression of reaching back
- An overhead progression that should improve the capacity for an overhead press
- I will adjust phase 3 to accomplish a couple things:
- This week will will set up 2 categories
- Sorry for the long explanation below, but believe me it is necessary
- Below the explanations you will fond your movements for the week with new ones in BOLD
- Light movements that I call “Daily Sequence”
- This is a sequence that is all about light movement and muscle activation
- It is meant to improve mobility and possibly serve as a warm up, cool down, or a light sequence in the morning or at night to improve mobility
- I will continue to give you some alternative options over the next few weeks to include in this sequence
- The goal is to isolate 4-5 movements that you feel are most effective in moving parts of your body that are stiff/painful and feel that they improve mobility/stiffness
- You will do one set of 10-20reps for each movement so this sequence should be very quick and user friendly
- There is something called the “5 Tibetan Rites” that had a great impact on me
- Basically, these monks for thousands of years did this sequence, some calling it “The Fountain of Youth”
- I do not necessarily hand out the 5 rites, but I do believe that everyone should have their own personalized version of 5 movements that are not incredibly challenging, that move areas of their body that they do no move enough in their daily life
- This sequence should be brief and take only 5-10 minutes at the most
- I do my own 5 rite sequence before bed each night and I do it as a warm up pre workout/wrestling practice/jujitsu
- Strength Circuits
- These are meant to challenge you with the goal of creating fatigue or tension in muscle without overloading painful structures
- Your goal with this is to feel muscle tension and hopefully fatigue
- Each movement will have a time goal or a rep goal, once you achieve that goal with no negative side effects, you are ready for a new challenge
- When your body fatigues, you may start to get pain and that is your cue to stop
- Pay attention to what you feel later that day and the next day
- Mild pain is alright as long as it goes back to baseline within 24 hours
- If pain is more severe you have a couple options
- 1) Ice right after to minimize inflammation
- 2) Try to decrease the intensity of the exercise by not going through as much range of motion or not pushing so hard
- In my mind, most exercises can be made painful or not painful by the way that you go about it
- Example: If I give you a squat variation, there are many ways to decrease risk of pain
- Don’t go as deep into the motion, do it slower, keep weight more on the heels, hold an isometric position squat without moving in whatever range is least painful, do only 2-5 reps
- Have the mind set of getting through new exercises making it super easy just to find a safe zone…you can always increase the challenge from there
- Light movements that I call “Daily Sequence”
- Daily Sequence: Complete everyday
- Reaching back progression: Choose 1
- Phase 1: Shoulder Extension Mountain Pose VIDEO
- Light movement full through motion without eliciting a strong stretch, remain short of any significant pulling
- PHASE 2: 11.3) Pillow Case Active Shoulder Extension Hands Progress Closer VIDEO
- Stand up tall as hands reach back
- Phase 3: 17) Bridge with Pec Stretch to Reach Behind Back VIDEO
- Phase 4: 74) Table Top Progression VIDEO
- Goal:5-20 reps slowly in pain free range
- Phase 1: Shoulder Extension Mountain Pose VIDEO
- 31.1) Hands Elevated Childs pose Variation VIDEO
- Goal 8-20 reps
- 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
- 25) Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
- Go through the progression as described in video and try to get to the cross leg stretch at the end
- 5-20 reps
- Reaching back progression: Choose 1
- Strength Sequence: Complete every other day, if sore, wait until soreness completely goes back to baseline prior to completing it again which may require 2 day rest
- First time through, try for just one set, if that goes well you can go through it 2x on strength day
- 73.1) Updated Band Tricep Extension VIDEO
- 10-20 reps
- Be aware of shoulder blade position, especially as you straighten your elbows. When elbows straighten the shoulder blades will want to tip forward as you get tired
- Band can be attached up high with a knot in the middle and closed in a door, or one arm at a time with end of band closed in the top of door
- If there is pain in the elbow try to cut back the amount of reps a little strating with 5-10 reps
- 92.1) Full Can Regression Raise From Counter Height with Progression Laterally VIDEO
- make sure you have no bicep tendon pain with this one
- 8-10 reps slow
- 79.2) Plank With Single Arm Holds High to Low VIDEO
- Start with the weight shift onto each arm side to side progressing to a 5-10sec hold on each arm
- Once again make sure you keep elbow tucked in and shoulder blade down
- Band External/Internal Rotation Progression
- 116) Laying on Back External Rotation Phase 1 VIDEO
- Start with just Isometric holds of the band in your hand without actually moving
- If that is fine progress to small motions just barely moving arm through a small range
- This is a really important motion to strengthen, but I find some people go wrong if they go through too much motion and create a pinch or pressure in the shoulder
- 8-20 reps moving in a small range or and isometric hold the band with some tension on it for 30-90sec
- 116) Laying on Back External Rotation Phase 1 VIDEO