Hopefully you are about to learn a lot these first couple weeks
I want you to make sure you master these movements prior to progressing to the next phase so do this for 2 or 3 weeks depending on how you feel
If it is challenging or PAINFUL, stay with this only for the third week
There is no absolute rule book and everyone progresses differently so stay at each phase until you feel you are truly ready for a greater challenge
If you jump to the next phase and its not going well, DON’T PANIC
Go back to the previous phase and incorporate one new move at a time
If any of the movements feel awkward or not like I describe in the video, email me about it and skip it for now
Goals:
Minimize Irritation using ice as needed
Avoid over stretching, this will likely cause significant pain
Light controlled motion well short of pain, this phase is meant to be easy
Pay attention to anything that feels different on the painful side and does it feel more like the non-painful side as you do it more
NOW….Time to get started
Do each movement 5-20 reps SLOW and CONTROLLED, the slower the better
1-2x/day
Some of these movements may feel good and help to relieve pain, you are welcome to do a couple of them frequently throughout the day to help reduce/prevent pain
This can be done throughout the day lightly at low level
start on day 4 with the low level seen in the video, if that goes well change to shoulder height the second time through, then progress to higher surface only if not painful or felt in top of the shoulder
Repeat day 4-7 sequence for week 2
remember to ice if sore after wards 10-20 minutes
Ideally, try to remain short of pain with all movements
