- Phase 3
- Progress strength sequence to gradually more challenging movements
- Schedule
- Monday: Daily Sequence + Strength Circuit #1 (2 sets, 1/2 as many reps for each exercise the second set)
- Tuesday: Daily Sequence
- Wednesday: Daily Sequence + Strength Circuit #2( 2 sets, 1/2 as many reps for each exercise the second set)
- Thursday: daily Sequence
- Friday: Daily Sequence + Strength Circuit #1 + Strength Circuit #2 (One set of each)
- Saturday: Daily Sequence
- Sunday: Rest day
- Daily movements: 10-15 reps of each
- 51.1) Humeral Head Depression at 90deg Abduction VIDEO
- make sure you stop short of pain
- Pillow Case Active Shoulder Extension Hands Progress Closer VIDEO
- Hands Elevated Childs Pose Variation VIDEO
- make sure to stop short of shoulder pain
- 5-15reps
- Alternative to kneeling
- 13.1) Tall Kneel Cane Behind Thighs VIDEO
- end of video discusses the reach up behind the back option we completed in standing
- 35.1) Doorway/Corner Pec Stretch Pull Down VIDEO
- 51.1) Humeral Head Depression at 90deg Abduction VIDEO
- Strength #1
- 8-20 reps of each exercise
- 112) Band Extension Deadlift VIDEO
- red first and then progress to green
- 125) Shoulder Flexion Laying->Wall Sit->Seated Against Wall VIDEO
- Stick with this on your back with the foam roll
- Stay in a range short of significant shoulder pain
- 74) Table Top Progression VIDEO
- This is a new position that will gradually start on working on strength into extension
- start slow and begin with just the isometric pull of shoulders back as you press down
- Strength Circuit #2
- 8-20 reps of each
- 121.2) Band 3 Positions PNF D1 Variations VIDEO
- Stay down below pain
- Only progress to the higher positions as you are able to without symptoms
- 109.3) Bicep Loading Progression VIDEO
- try to go through each phase cautiously
- Emphasis on remaining short of pain in the front/top of shoulder
- 73.1) Updated Band Tricep Extension VIDEO
