ZP: R Shoulder Pain In Volleyball Player: Day 2

8-3 Updates
- Emphasis on remaining short of pain on the top of the shoulder
- Mobility has improved but there continues to be a pinch on the top of the shoulder with end range flexion
- I recommend that Zoe avoids all overhead volleyball activities for 3 weeks and until she can complete the progression below without a pinch in the shoulder
- Overhead Progression should go as follows
  - Phase 1:
    - Bear to Downward Dog Floor VIDEO
      - Goal is 10 to reps slow and controlled without pain at the top of the motion
  - Phase 2:
    - Wall Plank Walkout Overhead Progression VIDEO
      - goal is 30-90sec with single arm holds
  - Phase3:
    - One knee, the knee on the ground, that arm overhead, weight holds 30sec to 2 minutes
  - Phase 4:
    - Band Pull Down 3 Planes VIDEO
      - Start in whichever position is least painful
Phase 1 Stabilization Sequence
- Emphasis on remaining in a controlled range staying well short of reproducing pain
- Goal: 8-30 reps or 30sec-2minutes
  - Once 30 reps or 2 minutes is achieved, you are ready to increase the challenge or resistance
  - Tests prior to return to volleyball
    - Symmetrical overhead hold endurance OR TGU Phase 2 Top VIDEO
    - Symmetrical Arm Bar VIDEO OR Side Plank with Rotation Progression VIDEO
    - Symmetrical Band Horizontal Abduction VIDEO
    - Symmetrical Band Horizontal Adduction VIDEO
    - Symmetrical Band Pull Down 3 Planes VIDEO
- Circuit #1: 1-2x/day
  - Humeral Head Depression Isometric From Low Level->Overhead VIDEO
    - 10x5sec Low
    - 10x5sec higher surface short of shoulder pain
  - Downward Dog Progression From Higher Level to Floor VIDEO
    - Feet can be side by side or staggered
    - 8-30reps, don’t rush too quickly into high reps, start with 10-15 and progress gradually
- Circuit #2: Every other day
  - Laying on Back External Rotation Phase 1 VIDEO
    - 30sec-2 minutes in short range
    - Start with red and progress to green
  - Basics of Bear with Leg Lift VIDEO
    - Start with 5 sec holds and progress to small leg lifts
    - 5-20 reps
  - Overhead Progression should go as follows
    - Phase 1:
      - Bear to Downward Dog Floor VIDEO
        
        Goal is 10 to reps slow and controlled without pain at the top of the motion
    - Phase 2:
      - Wall Plank Walkout Overhead Progression VIDEO
        
        goal is 30-90sec with single arm holds
    - Phase3:
      - One knee, the knee on the ground, that arm overhead, weight holds 30sec to 2 minutes
  - Band Pull Down 3 Planes VIDEO
    - Start in whichever position is least painful
  - Arm Bar VIDEO
    - 30-90sec
  - TRX reverse plank
    - 30-90sec
- Circuit #3: Everyday
  - Puppy Pose Progression VIDEO
    - Progress to Bear to Downward Dog Floor VIDEO
    - Stay short of pain
    - 10-20rep
  - Tall Kneel with Scapular Depression/Retraction VIDEO
    - 10-20reps