SFM: Shoulder Pain with Impingement with Scapular Dyskinesia: Phase 3 (3-26-18)

Phase 3

  • This week will add a some progressions to the current daily sequence and some strength movements to incorporate in the strength sequence
  • Look fir updates in BOLD
  • Focus will be on progressing into a daily movement sequence and strength circuits to progress postural strength and endurance
  • Initial strength sequences will utilize body weight and resistance bands
    • Purchasing a pack of resistance bands of various resistance is probably worth it
  • Daily Sequence
    • This is meant to be somewhat easy and focused on maintaining mobility and muscle activation
    • You should choose a couple of these movements as options to do gently throughout the day to break up static postures
    • 10-20 reps of each movement is recommended
    • They can be done in a circuit 1-2x a day along with doing a couple of them frequently throughout the day as able
  • Strength Circuits
    • These are meant to challenge you and should be done every other day in addition to the daily stuff
    • Goal is to try and remain in a range where you are able to achieve muscle fatigue with the least amount of pain
    • Typical issues arise when individuals push too far into a movement to quickly
      • I would rather you remain in a shorter range of motion and do 20-40 reps versus do 5 too deep into the notion and get pain
    • If any of these movements cause an increase in pain, either try to adjust the exercise or email me…if have a pretty extensive arsenal of options so if something doesn’t feel right I can probably find a better alternative
    • Do all reps slow and controlled in a range of 5-30 reps ( I know that is a wide range)
      • I would rather you do 5 very slow and controlled reps with great form rather then rushing to 30 reps out of boredom
      • At the same time I want you to get to some muscle fatigue with more of and emphasis initially on higher reps and endurance, so don’t stop at 10 because we are somehow programmed that 3 sets of 10 reps is the golden rule for exercise
    • Sometimes I switch to doing an exercise for time for those who refuse to count, rush to get to 30reps, don’t have the attention span to count. time goal is 30sec to 2 minutes
      • This works better for some as it takes away the motivation to rush through and exercise
      • Either option is fine
    • IF YOU WANT TO GET BETTER, DO EACH REP SLOWLY, FOCUSED ON TECHNIQUE AND CONTROL, AND DO IT UNTIL YOU FEEL TIRED OR AN INCREASE IN PAIN…TRY TO REMAIN IN A RANGE OF MOTION THAT DOES NOT HURT…AT ALL IF POSSIBLE 
  • Daily Movements
  • Strength Circuit #1