RSL: Right Lateral Epicondylosis: Week 1 (1-15-18)

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
• 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
• 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
• 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
• 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
• 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
• Day 7
  • Rest and send me an email reflecting on how this week went
    • What was easy, what was painful, what was difficult?