Ulnar Collateral Ligament: Post PRP Protocol: Phase 2 (Weeks 2-4)

Phase 2:

  • This week will will set up 2 categories
  • Sorry for the long explanation below, but believe me it is necessary
  • Below the explanations you will fond your movements for the week with new ones in BOLD
    • Light movements that I call “Daily Sequence”
      • This is a sequence that is all about light movement and muscle activation
      • It is meant to improve mobility and possibly serve as a warm up, cool down, or a light sequence in the morning or at night to improve mobility
      • I will continue to give you some alternative options over the next few weeks to include in this sequence
      • The goal is to isolate 4-5 movements that you feel are most effective in moving parts of your body that are stiff/painful and feel that they improve mobility/stiffness
      • You will do one set of 10-20 reps for each movement so this sequence should be very quick and user friendly
      • There is something called the “5 Tibetan Rites” that had a great impact on me
        • Basically, these monks for thousands of years did this sequence, some calling it “The Fountain of Youth”
        • I do not necessarily hand out the 5 rites, but I do believe that everyone should have their own personalized version of 5 movements that are not incredibly challenging, that move areas of their body that they do no move enough in their daily life
        • This sequence should be brief and take only 5-10 minutes at the most
        • I do my own 5 rite sequence before bed each night and I do it as a warm up pre workout/wrestling practice/jujitsu
    • Strength Circuits
      • These are meant to challenge you with the goal of creating fatigue or tension in muscle without overloading painful structures
      • Your goal with this is to feel muscle tension and hopefully fatigue
      • Each movement will have a time goal or a rep goal, once you achieve that goal with no negative side effects, you are ready for a new challenge
      • When your body fatigues, you may start to get pain and that is your cue to stop
      • Pay attention to what you feel later that day and the next day
        • Mild pain is alright as long as it goes back to baseline within 24 hours
        • If pain is more severe you have a couple options
          • 1) Ice right after to minimize inflammation
          • 2) Try to decrease the intensity of the exercise by not going through as much range of motion or not pushing so hard
            • In my mind, most exercises can be made painful or not painful by the way that you go about it
            • Example: If I give you a squat variation, there are many ways to decrease risk of pain
              • Don’t go as deep into the motion, do it slower, keep weight more on the heels, hold an isometric position squat without moving in whatever range is least painful, do only 2-5 reps
            • Have the mind set of getting through new exercises making it super easy just to find a safe zone…you can always increase the challenge from there
  • Daily Sequence: Complete everyday
    • Shoulder Extension Mountain Pose
      • Light movement full through motion without eliciting a strong stretch, remain short of any significant pulling
      • Goal:5-20 reps slowly in pain free range
      • NEW: Progress to the Following
        • Active Shoulder Extension
        • 10-20 reps
    • Deep Neck Flexor Activation Head Supported Chin Tuck
      •  
      • Establish cervical stabilization
      • Hold 5-10sec 10-20x
      • This can be done throughout the day and should be applied lightly to all strengthening movements
    • Supine Pec/Median Nerve Mobilization 90 Degree Shoulder Abduction
      •  
      • Gradual progression of light self mobilization with elevated arm position to lightly mobilize nerve and elbow gently
      • 10-20 reps
      • NEW: Progress to the Following
        • Sidelying Rotation Mobilization to Improve pec and Thoracic Mobility
          • 5-10 reps each side
  • Strength Circuit
    • Complete every other day in addition to the sequence above
    • Avoid any movement that causes pain
    • Complete 2 sets of the circuit below
    • Movement #1: Prone Latissimus Extension Off Edge of Bed
      • Initiation of posterior rotator cuff activation and scapular stabilization
      • Hold each 5sec and lower down slowly 5-20 reps
    • Movement #2: Full Can Arm Raise
      • Very light weight beginning with a soup can
      • Goal 8-20 reps, if you get to 20 reps without fatigue or pain, add weight and go back to 8 reps
    • Movement #3: Band Horizontal Abduction
      • 8-20 reps slow
    • Movement #4: Ball Rollout
      • 8-20 reps slowly
      • Try the option with the ball around the 2:30 mark on the video
      • OR the video Below