TS: Proximal Bicep Tear: Patient Waiting PT Eval (2-5-19)

  • AS i ADD CIRCUITS TO THE LIST BELOW, YOU WILL NOT DO ALL OF THESE CIRCUITS EVERY TIME. EACH WORKOUT CHOOSE 5 CIRCUITS AND DO 2 SETS OF EACH. FOR EXAMPLE IF YOU DO CIRCUITS 1-5 IN A WORKOUT, NEXT TIME DO 3-7. THE LIST MAY GROW TO INCORPORATE DIFFERENT VARIATIONS TO CHALLENGE THE SHOULDER OR LOWER BODY.
  • We discussed the importance of shoulder position. Your bicep contributes to the stability and strength of the front of the shoulder. While you should be able to regain enough strength from muscles that are still attached, a few things are important to consider moving forward.:
    • You should avoid holding static stretches in positions that put a stretch on the bicep
      • Moving in and out of a stretch position is fine but you want to avoid any longer duration stretching that puts tension on the front of your shoulder
    • Be careful with shoulder position: focus on shoulder not excessively elevating your shoulder during activity
  • Daily/Morning Routine
    • Incorporate the movements below 8-15 reps for each
    • Movement #1: Hands behind back stretch, I show it in kneeling
    • Movement #2: kneeling hands up on table/weight bench
    • Movement #3: Table top position
  • Strength Routine
    • Repeat 2 sets of each circuit, 8-15 reps
    • Circuit #1
      • Single Leg Deadlift
      • Weighted Pullover: wider grip curl bar
    • Circuit #2
      • Dumbbell Bench: Start light
      • Band Pull Apart
    • Circuit #3
      • Goblet Squat: Dumbbell or Kettle bell
      • Single leg bridge Foot Elevated
    • Circuit #4
      • Bicep Curl: Light on incline bench
      • Tricep ext: Can do both arms using lat pull machine
    • Circuit #5
      • Front Raise/Full Can
      • Ball Rollout
    • Circuit #6
      • Sideplank with Rotation: Can do it on the floor
      • TRX Reverse Plank
    • Circuit# 7
      • Mountain Climber on the Sliders
      • Weight/Band Internal Rotation lying and seated options
    • Circuit #8
      • Kneeling on exercise ball
      • Weighted carry: Refer to 2nd half/end of video