- Initial Home Program (3-13-19)
- Video #1: Shows the theracane along with the chin tuck seated in the chair. It goes into some other movements that I used to treat my own neck pain
- Video #2: The seated chin tuck position shown by itself
- Try for 5-10 reps as often as you can, this can be done throughout the day especially after periods of looking down or sitting
- Video #3: Weighted Pullover on your back
- I want you to do this everyday, but don’t use a heavy weight every day as it might over fatigue your body
- So one day use the 5lb weights in each hand and try for 8-20 reps
- the following day try a light weight 1-2lbs or soup cans so you are still going through the motion but less strenuous
- I show it with feel elevated but that is not a requirement
- Video #4: Band Pull Apart
- Same as above, just make sure you are not over fatiguing the area
- Maybe one day do just 5-10 reps, the harder day try for 8-20 reps
- band lands below chin
- Video #5: Sidelying Rotation
- 8-15 reps each side
- This can be done a couple times a day, especially prior to golfing to improve rotation
