ND: Left Proximal Bicep/Labrum Attachment, Right Ulnar Nerve Symptoms: Indio Dojo (1-14-19/2-6-19)

  • 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
        • LIGHT WEIGHT 1-2LBS
      • 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