Name: Playbook - Dr. Caleb Burgess - Neck and Shoulder Blade Recovery - Weeks 1-2
Uploaded: 2024-04-19T04:48:14.918Z
Duration: 20 min
Description: Neck and Shoulder Blade Recovery - Weeks 1-2

Amazing, I love the flow of the app !
For the last star, I liked to have similar exercice (for those who need materials)

Florian Tousch

First time through it went well.  Neck is always stiff and tight so looking forward to seeing how progress goes.  Constant scapular pain!!

kellyo

Nieves

Jay Karia

Clear and simple videos are easy to follow.

Randy

I had a really bad headache today and I think part of it was from stretching out my problem areas. It felt good to do the stretches today though

Megan

Really good! Even though I exercise and stretch regularly, these exercises were way different than the ones I’m used to. I could feel the stretch on parts of my spine that have been so tight! Im thinking this will really help with my daily headaches

Jody

After a week, my neck is much better. My shoulder blade knots are much less painful. My shoulder seems to be improving, too! Motivated to keep going!

Continued incremental improvement. Knots still there but pain greatly reduced!

Good! It feels like progress. On that last exercise (pinkies on the wall), there is a lot of muscle and tendon movement/crunching. Always moving more, though!

Pain less than normal today. Feeling stretches more deeply.

Day 2 down. No pain today—a real motivator!

Dounia

*Listen/see video for a detailed description
*Hold 1-3 sec per rep

Tips:
- If it feels better, keep your elbows facing forward rather than flaring them out to the side
- You can also adjust the position of the ball higher or lower on your upper back based on what feels best for you

Seated Thoracic Extension with Ball and Hands Behind Head

*Listen/see video for a detailed description
*Hold 3-5 sec per rep
*Perform on both sides

Tips:
- It’s OK if you can’t rotate all the way back on each rep, just go to what you can tolerate
- If it hurts your neck to rotate your head, limit how much rotation you perform in the neck and focus more on the truck
- If The shoulder hurts to rotate the hand back too far, limit how much you rotate your hand towards the ground and focus more on the trunk or bring your hand to your stomach and leave it there as you rotate at the truck

Sidelying Thoracic Rotation - Open Book

*Listen/see video for a detailed description
*Hold 1-3 sec per rep per direction

Tips:
- If it hurts your knees or hips to sit his far back toward your heels, sit further forward forward so that your knees aren't as bent and perform in the same way

Quadruped Cat Cow - Thoracic Emphasis

*Listen/see video for a detailed description
*Hold for 1-2 sec with your hands pulled back on each rep

Tips:
- If it feels more comfortable, do this seated instead

Standing Band Rows with Spinal Flexion and Extension

*Listen/see video for a detailed description
*Hold 1-2 sec at the top of each rep

Tips:
- Keep your arms long and reach as high as possible while maintaining a light pressure into the wall with the pinky side of your hand

Standing V Wall Slide with Bodyweight

Neck and Shoulder Blade Recovery - Weeks 1-2

I have a question about this program. I had and ACDF surgery (c5-c6) and never recovered from a pain in my left shoulder blade. Is this program for me? Should I change any exercise?
Thanks and sorry for my English. I'm from Spain :)

Alissa

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Jamie Spink

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Bassem

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Lots of what feels like stiff tendons moving. More movement in general. Major lower back flare upthis week plus a cold….glad to be back at it and making progress!

Definitely helping. My shoulder is improving, too! (Shoulder pain and shoulder blade knots are on same side…)

Definitely hitting some different spots! The thoracic sweeps hit in many ways—felt shoulder, shoulder blade, and back in new ways. (And my kitten thought it was great fun!)

Neck and Shoulder Blade Recovery - Weeks 3-4

Slow and steady. Getting more mobility and less pain. Thank you!

Slept weirdly and had a major flare up yesterday, but these new exercises….I can feel them all sorts of places! I keep feeling progress. Thank you!!!!

Neck and Shoulder Blade Recovery - Weeks 1-2

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