We did not change much in the sequence last time. Some changes were made to pull back to some of the basic movements that we knew would not cause irritation of the shoulder. I put the date below next to the movements that we included last session
In addition to movements below with 6-21-19 next to them we added a wall plank that is shown below, Trying for single arm holds, 5 sec each for 5-15 reps
Updated Shoulder Sequence
cross leg pec stretch
On Stomach shoulder extension
EVERYTHING BELOW IS FINE EXCEPT BE CAREFUL WITH THE SIDELYING POSITION
Daily Sequence:
Standing holding golf club or strap 3 Position mobility 6-21-19
8-10 reps for each
Shoulder extension reach behind back
Overhead reach
Rotation
Hands and knees reach through the hole rotation position
10x each side
Overhead Reach over Ball
10x
Rocking hands and knees 6-21-19
10x
Bear Holds
20-60sec
Sidelying Rotation Stretch, can incorporate a roll to each side as shown below 6-21-19
Rolling Option
Strength Sequence: Can be every other day
8-15 reps for each
Arm bar
REPLACE WITH THE 2 PART SEQUENCE WE DID ON YOUR SIDE
PART 1: LYING ON YOUR SIDE WEIGHT IN HAND (WE USED 2lbs)
Let hand slowly reach back as upper torso rotates and then return to arm straight up in the air
PART 2: SAME POSITION BUT THE ARM REACHES FORWARD AND THEN RETURNS TO UPRIGHT POSITION
