SA: Scapular Dyskinesis, Impingement, RTC Tendinopathy: Phase 1 Weeks 0-2 (12-28-17)

Phase 1: These 2 weeks are meant to improve the awareness of scapular position along with lightly activate the rotator cuff
- This is meant to be easy and hopefully provides you with some insight into ways to decrease pressure on the rotator cuff along with improve shoulder positioning with daily tasks in addition to exercise
- What is Shoulder Impingement? VIDEO EXPLANATION
- Each day you will add a new exercise to your daily regimen to assess if any cause pain or problems
  - If you do have any increase in pain with any movement, try to decrease the amount of motion you are going through to stop short of pain, or hold off on that movement all together and email me
  - Try the sequence below for the first week and then the whole sequence again for week 2
Day 1
- Humeral Head Depression Isometric From Low Level->Overhead VIDEO
  - Try to progress from low to high as described in video but short of any pain
  - This press down can be done frequently throughout the day to decrease pressure on the top of the shoulder
  - Hold each 5 sec and repeat 5-15x each position
Day 2
- Humeral Head Depression Isometric From Low Level->Overhead VIDEO
  - Try to progress from low to high as described in video but short of any pain
  - This press down can be done frequently throughout the day to decrease pressure on the top of the shoulder
  - Hold each 5 sec and repeat 5-15x each position
- Prone ext Off Edge of Bed VIDEO
  - Demonstrated by my son
  - try for 5-15reps slow and controlled
  - Alternate position is with a band in standing
    - 112) Band Extension Deadlift VIDEO
Day 3
- Humeral Head Depression Isometric From Low Level->Overhead VIDEO
  - Try to progress from low to high as described in video but short of any pain
  - This press down can be done frequently throughout the day to decrease pressure on the top of the shoulder
  - Hold each 5 sec and repeat 5-15x each position
- Prone ext Off Edge of Bed VIDEO
  - Demonstrated by my son
  - try for 5-15reps slow and controlled
  - Alternate position is with a band in standing
    - 112) Band Extension Deadlift VIDEO
- Pillow Case Active Shoulder Extension Hands Progress Closer VIDEO
  - 5-15 reps
  - make sure you stay up tall
Day 4
- Humeral Head Depression Isometric From Low Level->Overhead VIDEO
  - Try to progress from low to high as described in video but short of any pain
  - This press down can be done frequently throughout the day to decrease pressure on the top of the shoulder
  - Hold each 5 sec and repeat 5-15x each position
- Prone ext Off Edge of Bed VIDEO
  - Demonstrated by my son
  - try for 5-15reps slow and controlled
  - Alternate position is with a band in standing
    - 112) Band Extension Deadlift VIDEO
- Pillow Case Active Shoulder Extension Hands Progress Closer VIDEO
  - 5-15 reps
  - make sure you stay up tall
- Hands Elevated Childs Pose Variation VIDEO
  - make sure to stop short of shoulder pain
  - 5-15reps
  - Alternative to kneeling
    - 33) Downward Dog Progression From Higher Level to Floor VIDEO
Day 5
- Humeral Head Depression Isometric From Low Level->Overhead VIDEO
  - Try to progress from low to high as described in video but short of any pain
  - This press down can be done frequently throughout the day to decrease pressure on the top of the shoulder
  - Hold each 5 sec and repeat 5-15x each position
- Prone ext Off Edge of Bed VIDEO
  - Demonstrated by my son
  - try for 5-15reps slow and controlled
  - Alternate position is with a band in standing
    - 112) Band Extension Deadlift VIDEO
- Pillow Case Active Shoulder Extension Hands Progress Closer VIDEO
  - 5-15 reps
  - make sure you stay up tall
- Hands Elevated Childs Pose Variation VIDEO
  - make sure to stop short of shoulder pain
  - 5-15reps
  - Alternative to kneeling
    - 33) Downward Dog Progression From Higher Level to Floor VIDEO
- Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
  - 5-15 reps working towards the stretch at the end of the video
Day 6
- - Humeral Head Depression Isometric From Low Level->Overhead VIDEO
    - Try to progress from low to high as described in video but short of any pain
    - This press down can be done frequently throughout the day to decrease pressure on the top of the shoulder
    - Hold each 5 sec and repeat 5-15x each position
  - Prone ext Off Edge of Bed VIDEO
    - Demonstrated by my son
    - try for 5-15reps slow and controlled
    - Alternate position is with a band in standing
      - 112) Band Extension Deadlift VIDEO
  - Pillow Case Active Shoulder Extension Hands Progress Closer VIDEO
    - 5-15 reps
    - make sure you stay up tall
  - Hands Elevated Childs Pose Variation VIDEO
    - make sure to stop short of shoulder pain
    - 5-15reps
    - Alternative to kneeling
      - 33) Downward Dog Progression From Higher Level to Floor VIDEO
  - Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
    - 5-15 reps working towards the stretch at the end of the video
  - Supine Active Shoulder External Rotation VIDEO
    - If not painful, you can progress to movement below with a light resistance band
      - Laying on Back External Rotation Phase 1 VIDEO
      - 5-15 reps
- Day 7
  - Rest day
- Repeat Day 6 sequence for week 2