- 4-17-19
- I think alot of the program below is still good
- We added the sidelying position to your strength movements
- I am also giving you a light self ulnar nerve mobilization you will see below in the daily sequence
- use of the theracane of hook of any cane is also useful to reduce muscle tension but dont’t go too heavy
- 2-6-19
- We discussed gradual increase in loading. I would stick with doing this 3-4 days a week with a rest day between
- Bands gradually progress to cables, gradually progress to dumbbells
- Deeper stretch positions: Like a chest fly…always stay lighter
- As you start getting back to dumbbell lifts like DB bench, stay more shallow at first and do not go really deep
- LOOK FOR UPDATES IN BOLD BELOW
- In office Updates
- We are going to separate your program into 2 categories: A mobility sequence and a strength/muscle activation sequence
- The mobility stuff can be done multiple times per day and should always be short of pain
- This can be done as a warm up and cool down pre and post activity
- Strength Sequence
- This is going to gradually start to challenge the system
- This can be done once a day initially, but as it gets harder this will be done every other day
- As you feel like the strength sequence is starting to get challenging, you will back it down to every other day
- Current Mobility Sequence
- try for 8-15 reps of each movement
- ULNAR NERVE GLIDE
- Cross leg pec stretch
- Hands on chair Rock back stretch
- Tall Kneel Lean Back
- OR the char option throughout the day
- Sidelying rotation stretch
- Strength Circuit
- SIDELYING ARM LIFT FROM INFRONT OF YOU TO UP TOWARDS THE CEILING
- TABLE TOP POSITION
- HOLD EACH 5 SECONDS, REPEAT 8-15X
- Band Pull apart on your back
- Green band doubled over
- 8-20 reps, try to keep elbows straight
- PROGRESS TO THE FOLLOWING WITH BAND OR LIGHT CABLE
- HIT EACH OF 3 POSITIONS FOR A TOTALS OF 3-5 REPS AT EACH POSITION
- Loading bicep
- 8-20 reps
- Keep it light with the green or blue
- Chest up tall
- PROGRESS INTO LOADING WITH MORE WEIGHT BUT A LITTLE LESS OF A STRETCH WITH DUMBBELL ON AN INCLINE BENCH OR CABLE
- On stomach pull arm to side position
- Hold each 5 sec
- 8-20 reps
- PROGRESSION: SINGLE ARM PLANK POSITION
- START AT WEIGHT BENCH HEIGHT
- TRY 5 SEC EACH ARM…THEN 10…THEN 15…THEN 20…UNTIL FATIGUE
- Standing band chest Fly
- This is more of a loaded stretch
- green or blue
- 8-20 reps