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Do this exercise for 3 sets, aiming for 30 to 60 seconds of working time. Do this exercise 3 days per week. This exercise improves shoulder stabilization and rotator cuff function. Keep the shoulder neutral with the weight held up while rotating internally and externally as much as you can in a pain-free range. Use a kettlebell or a homemade version with a (sturdy) reusable bag and approx. 15-20 lbs. of weight (or start with [...]

If you don't have time to do all the exercises at once, divide them in half and do half one day, and half the next.  These exercises are aimed to help improve forward posture ("upper crossed syndrome"): STRETCH: Doorway pec stretch (hold 10-15 seconds per side; repeat 2-3 times) Lacrosse ball self soft tissue (into a wall, 30 seconds per side) Abdominal stretch: cobra yoga pose. (hold for 10-15 seconds; repeat 2-3 times) STRENGTHEN: Bird dog [...]

This helps improve shoulder mobility, and can be done daily. You can do it pretty much anywhere too! Please aim to do this daily for about 30 seconds on the affected shoulder(s). Let me know if you have any questions. This is the posterior capsule stretch, the aim is to stretch out the shoulder capsule, this will help if our internal rotation is reduced. Let's pretend the right arm is the one that's reduced, so [...]

For the hip flexor stretch, choose one of the options that you feel the best stretch with. Hold for 15-20 seconds per side and repeat 2-3 times for a full set. I would recommend doing this daily (or even twice per day if sitting lots). This is a hip flexor stretch, the hip flexor begins on the front side of your low back and comes through into the front of your hip. Tight hip [...]

These are some more advanced options for stabilizing the gluteus medius muscle. The rep count can be a little lower on these based on the increased difficulty. Aim for 5 to 10 reps per movement (or more if you are able to complete with quality form) with three sets of each per side. Standing leg abduction with leg internally rotated (with or without additional resistance band): 5-10 reps, 3 sets.  On all fours straight leg abduction: [...]

Hamstring walk-outs are an excellent active exercise to help improve hamstring flexibility. I recommend doing 5 to 10 walk-outs at least once per day if you have difficulty with hamstring flexibility. This exercise does need to be done consistently to see change in flexibility. Hamstring tightness is a common problem, especially for those of us that are sitting a decent  amount of the day. So if you find you are only able to get [...]

The shoulder blade push-up is intended to strengthen the muscles that stabilize the shoulder blade. Unlike a regular push-up, you do not bend your elbows at all. It is a bit of a weird movement, which takes some getting used to, so feel free to practice in front of a mirror or with someone watching to see if your form looks like mine. Aim to do 15 to 20 repetitions, and repeat twice. [...]

This is self soft tissue therapy using a lacrosse ball, or you can also use a tennis ball if you do not have a lacrosse ball. Work the muscles on the inside of your shoulder blade for approximately 30 to 60 seconds. This can be done once or twice per day. We are going to use a lacrosse ball, or you can also use a tennis ball. Even just a tennis ball and a [...]

 Follow the instructions in the video to help with nerve issues in the radial nerve in the upper limb. Repeat the movement 15 times, and feel free to do this a few times per day! If done correctly, it won’t feel like much when you’re doing it. NOTE: If you feel a nerve pain, or numbness while doing this exercise, stop and we’ll go over it at your next visit! This nerve floss exercise [...]

Follow the instructions in the video to help with nerve issues in the ulnar nerve in the upper limb. Repeat the movement 15 times, and feel free to do this a few times per day! If done correctly, it won’t feel like much when you’re doing it.  NOTE: If you feel a nerve pain, or numbness while doing this exercise, stop and we’ll go over it at your next visit! This video will walk [...]