Week 1
- This week the focus will be on adding one movement each day to assess your body’s response to activating distinct muscle groups
- This week is meant to be easy and is meant as more of a test to identify missing links in the system and your ability to isolate activation of specific muscle groups
- Each day a new movement will be added to successfully isolate your body’s response to each movement
- Each movement should be done for 8-20reps or 30-90sec as specified
- You should stop each movement when you have either reached the max rep/time, at onset of pain, or if you start to develop moderate fatigue
- If you get to a movement that is painful during the exercise or you have significant pain the following day, hold on that movement in the next circuit progression
- Goals: Assess your ability to isolate specific muscle groups
- isolate scapular and abdominal control which will be the foundation for upper extremity exercise
- lightly mobilize wrist extension
- Focus on remaining in a range where you feel muscle fatigue/activation and minimal to no tendon pain
- This week will attempt to establish a warm up sequence that will be used in future weeks prior to strengthening circuits
- Day 1
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
- 30-90sec
- This can be done frequently throughout day, never holding the stretch
- Can be done without pillowcase as well
- Can be done 5-10x per day LIGHTLY, don’t over stretch
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
- Day 2
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
- 30-90sec
- This can be done frequently throughout day, never holding the stretch
- Can be done without pillowcase as well
- Can be done 5-10x per day LIGHTLY, don’t over stretch
- 111) Off Edge of Bed VIDEO
- 8-20 reps hold each 5 sec
- Pay attention to keeping shoulder back and down
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
- Day 3
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
- 30-90sec
- This can be done frequently throughout day, never holding the stretch
- Can be done without pillowcase as well
- Can be done 5-10x per day LIGHTLY, don’t over stretch
- 111) Off Edge of Bed VIDEO
- 8-20 reps hold each 5 sec
- Pay attention to keeping shoulder back and down
- 17) Bridge with Pec Stretch to Reach Behind Back VIDEO
- Make sure you have good abdominal tension first
- email me if this causes any back pain or elbow
- 8-20reps
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
- Day 4
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
- 30-90sec
- This can be done frequently throughout day, never holding the stretch
- Can be done without pillowcase as well
- Can be done 5-10x per day LIGHTLY, don’t over stretch
- 111) Off Edge of Bed VIDEO
- 8-20 reps hold each 5 sec
- Pay attention to keeping shoulder back and down
- 17) Bridge with Pec Stretch to Reach Behind Back VIDEO
- Make sure you have good abdominal tension first
- email me if this causes any back pain or elbow
- 8-20reps
- 31.1) Hands Elevated Childs Pose Variation VIDEO
- 8-20reps
- Once again email me with any specific issues
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
- Day 5
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
- 30-90sec
- This can be done frequently throughout day, never holding the stretch
- Can be done without pillowcase as well
- Can be done 5-10x per day LIGHTLY, don’t over stretch
- 111) Off Edge of Bed VIDEO
- 8-20 reps hold each 5 sec
- Pay attention to keeping shoulder back and down
- 17) Bridge with Pec Stretch to Reach Behind Back VIDEO
- Make sure you have good abdominal tension first
- email me if this causes any back pain or elbow
- 8-20reps
- 31.1) Hands Elevated Childs Pose Variation VIDEO
- 8-20reps
- Once again email me with any specific issues
- 52.1) Hammer Pronation/Supination VIDEO
- Follow the instruction of go into preferred direction first and only the the lowering portion of the more painful direction
- 8-20reps
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
- Day 6
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
- 30-90sec
- This can be done frequently throughout day, never holding the stretch
- Can be done without pillowcase as well
- Can be done 5-10x per day LIGHTLY, don’t over stretch
- 111) Off Edge of Bed VIDEO
- 8-20 reps hold each 5 sec
- Pay attention to keeping shoulder back and down
- 17) Bridge with Pec Stretch to Reach Behind Back VIDEO
- Make sure you have good abdominal tension first
- email me if this causes any back pain or elbow
- 8-20reps
- 31.1) Hands Elevated Childs Pose Variation VIDEO
- 8-20reps
- Once again email me with any specific issues
- 52.1) Hammer Pronation/Supination VIDEO
- Follow the instruction of go into preferred direction first and only the the lowering portion of the more painful direction
- 8-20reps
- 109.1) Mulligan Wrist Extensor Loading VIDEO
- Begins to directly load the lateral elbow lightly
- follow instructions in video as endurance being more of the goal 30sec-2 min
- 11.2) Shoulder Extension Wrist Flexion Pillowcase VIDEO
- Day 7
- Rest and send me an email reflecting on how this week went
- What was easy, what was painful, what was difficult?
- Rest and send me an email reflecting on how this week went