[Vickie]

Ok Martee, I simply can't figure out how to post pictures but I can certainly post text. I promised and here is a delivery. Hopefully you have been doing the two simple movements I posted a few days ago. The Standard Form exercise is going to show in every single exercise forthcoming. I'm going to make some suggestions and explain my philosophy and then post the exercises. I have put then in a tiny font to take up less room on the thread and it is still a space hog. If you cut and past them onto a word document and put the font at 16 the layout will reestablish itself and it's large enough to read without glasses.

I recommend reading the exercises through, then doing the movement as best you can, and immediately re-read while your muscles are sensitive to recognize the aspects you may have missed. These are all very specific

This is certainly not the end of the exercises that will be needed for full recouperation but they should take you out of pain and start creating a sounder alignment. As you go thru these over the next week I will post another level to integrate along the way.

The exercises are listed in a specific order , beginning with larger muscles and grosser motion, that I think best facilitates the work and prepares you for the next, more refined movement. Please read the instructions carefully and allow your work to grow over time.

Here we go:

Rehabilitating an injury, no matter how slight, requires frequent session but with less attention (repetitions) as the tissue is already inflamed. Each time you allow your body to review the work, you are imprinting a new neurological agreement between the muscles of your core and extremities. You are also bring blood to the muscles involved in the disfunction which provides healing nutrients to the site by way of the increasing in blood supply. Since your body has created a movement that is causing restriction and discomfort you want to interrupt that agreement and create a new one. For this reason your movements must be very ‘on purpose as you are interrupting the involuntary motion the body wants to create. Another way to think of it is that you are retraining your muscle memory.

Increase your work only moderately each week to allow for full muscle adaptation without aggravating your condition. Sometimes slower really is better.


Execution

Start with a very low guage therapy band (not the sergical tubing) and build to more tension as you improve.
Move slowly and deliberately through each motion.
Really think about the movement you are creating as
opposed to “just going through the motions”.
Remember to keep your torso, your core, stationary as
it is the foundation for this extremity work.
We are holding steady the attachments to the core in order
to improve the quality and capabilities of the
attachments to your arms

Sets, Reps, and Frequency
Perform the motion twice a day the first week and three times a day the second.

Keep the band on your door so it’s always easy to remember
and just get the job done. Two favorite ‘success sites’
are on your bathroom door and your office door

A mirror is your training partner and will let you see when you go out of alignment long before you can feel it.

Begin with only 4-6 repetitions during each session building to 8 repetitions in the second week and 10 the third.


Theraputic Band Exercises for Shoulder Health

Band Lat Pulldown
Tie a knot in the center of your band and place it over the top of a door
that you can close securely.
Both sides of the band should be visible.
Stand facing the door so that you can stretch your arms out completely
without lifting your shoulders
Step back from the door until you can raise your hands to eye level with
a taunt band.
Create Standard Form.
Squeeze your latissimus dorsi muscle (the muscle that create the “V” on
gymnists) and pull the hands to chest level ond off to the sides.
Your elbows should always be lower than your hands
You should not over arch your low back. Sit into your hips to avoid this natural
tendency..
Let your arms come back to the starting position without rolling your shoulders
forward and loosing standard form.
Repeat.

Tip: You can do this seated if you have a band that is long enough. If you go to a physical therapy (and some gyms) you could ask them if you could buy a band the length you want. I would call first, some are more willing and able than others.

Band Row

Wrap the band around any stationary object or you can again close it in
the door, I recommend wrapping the band once around the door knob on the
opposite wide and then closing the door securely.
You can stand or sit for this exercise as long as the band is placed at waist level.
Create Standard Form (whether seated or standing) which should bring tensio
to the band.
Squeeze your rhomboids together (the muscles between your shoulder blades
and pull your elbows back bringing your hands to your hips not your ribs.
Release the tension between your shoulder blades and allow your arms to come
forward without rolling your shoulders and loosing standard form.
The tops of your shoulders should remain still, not lifting up toward your ears.
Repeat


Standing Band Stretch
Stand in Standard Form holding your band in both hands at your thighs and your
band taunt but not stretched.
Lift both arms straight up and over your head allowing the arms to stretch out
allowing the band to keep them from dropping all the way out. You will
be making a “V” like a victory celebration.
Keep your shoulders down as you lift your arms.
Only go back over your shoulders to the extent you can keep your back from
arching and your elbows straight. Keep your abdomen engaged.
Bring your arms down slowly without rolling your shoulders forward or losing
Standard Form and repeat.


Standing Abduction Band Stretch
Stand in Standard Form holding your band in one hand at your thigh and your
band taunt but not stretched.
Hold the band with your palm facing the floor.
Stretch your band up to shoulder height and out about half way between a
forward lift and a side lift. (about 25 degrees)
Resist as you bring the arm back to your side without rolling your shoulders
or leaning forward.
Repeat on the other arm.

Tricep Band Stretch
Standard Form.
Hold your band at one end in your right hand and throw it over your shoulder.
Lift your elbow toward the ceiling which puts your hand behind your head.
Reach around with your left hand and grab the other end of the band to take up
the slack. Place the back of your left hand on the back of your left hip. Your left shoulder should feel relaxed.
Keeping your right elbow in place, stretch your arm out so that your right hand
is over your elbow and the arm is as directly over the shoulder as
possible.
Resist as you bend the elbow and bring your hand back down to starting
position.
Repeat

Shoulder Adduction with a Therapy Band
Wrap a therapy band around the outside of a door knob and
bring the length of the band inside then close the door
securely.
Stand with your right shoulder perpendicular to the door and
hold the band in your RIGHT hand with no slack.
Get into standard form, bring your right elbow to your side
with your elbow bent and your forearm parallel to the
floor.
Take ½ foot step forward allowing your shoulder to rotate
so that your forearm is now perpendicular to your side.
Keep your shoulders level during this rotation; the door knob
is behind you.
With your palm facing upward and keeping your elbow
stationary on your side rotate your hand around to the
front and center of your body and then resist the tension of the band as you rotate your forearm back around.
Only rotate forward as much as you can without lifting your elbow off your side.
Feel the resistance as you hand comes back to a
perpendicular position to your side.
When you get to this point try to allow the tension of the
band to rotate your shoulder and therfore your arm
back a little further and deeperagain keeping your shoulders stationary.
Repeat on the opposite side.

Key: Your stationary torso position provides the foundation for your shoulder to expand capability safely. As soon as your shoulders drop you have limited the true opportunity for rotational improvement.


Shoulder Abduction with a Therapy Band
Wrap a therapy band around the outside of a door knob and
bring the length of the band inside then close the door
securely.
Stand with your right shoulder perpendicular to the door and
hold the band in your LEFT hand with no slack.
Get into standard form, bring your left elbow to your left side
with your elbow bent and your forearm parallel to the
floor.
Take ½ foot step backward, your left hand is now comfortably at the center of
your torso.
Keep your shoulders level during this rotation; the door knob
is forward of your hips.
With your thumb pointing upward and keeping your elbow
stationary on your side rotate your hand around the
front of your body to your left.
When you get to this point try to rotate your shoulder a little
further around and deeper again keeping your shoulders
stationary.
Feel the resistance as you hand comes back to a central
position on your torso.
Repeat on the opposite side.

These exercises are the property of The Physical Experience with Vickie Lake.
Please use them and share them but do not publish them without the written consent of Vickie Lake. Thank you.

The Physical Experience with Vickie Lake Atlanta, GA
404-630-6703 for phone appointments or training sesions.