Name: Playbook - Dr. Caleb Burgess - Neck and Shoulder Blade Recovery - Weeks 3-4
Uploaded: 2024-04-19T04:48:14.926Z
Duration: 20 min
Description: Neck and Shoulder Blade Recovery - Weeks 3-4

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!)

Week 3-4 really started to isolate specific issues and body segments. Intelligently designed rehab.

Elaina

Dounia

Feeling the benefits after just a couple of weeks!

Sally

*Listen to the video (sound on) for a detailed description
*Hold 3-5 sec per rep

Set up:
- In a kneeling position, place your hands behind your neck with your elbows in front of you, and prop the back of your upper arm/elbows on a raised surface like a chair, box, couch, etc

Movement:
- Slowly rock backward while pushing your chest toward the ground to feel a lot of pressure in your mid/upper back, and possibly in your armpit/shoulder as well

Tips:
- If this pinches in the shoulder joints, don't rock back as far!

Thoracic Extension Rockback with Elbows Propped on Bench

*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, hover your hand and arm higher off the ground and focus more on the trunk movement

Sidelying Thoracic Rotation Sweeps

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

Tips:
- If it hurts your knees to sit all the way back down on your heels, place one or more pillows between your calves and butt in order to provide more space for your knees

Low Kneeling Cat Cow - Thoracic Emphasis

*Listen/watch video for a detailed description
*Go slowly and hold 1-3 sec at the top of each rep

Tips:
- Keep your arms long and reach as high as possible at the top (Don't let your elbows bend and allow your shoulder blades to move up and around your ribcage

Standing V Wall Slide with Lift Off - Bodyweight

*Listen to video for detailed description
*Hold for 1-3 sec with hands pulled backward on each rep
*Goal is 10-15 reps

Set up:
- Standing (or sitting) with your arms straight in front of you, holding onto a band or bands (depending on what you have access to)
- Make sure there is at least some tension in the band at this position (the band should not be "slack")

Movement:
- Keeping arms straight, pull your hands and shoulders backward so that your arms and body create a "T"
- Hold this position for a 1-3 sec and then slowly let them back forward

Tips:
- Reduce how far you pull back if it is painful on your shoulders

Standing Shoulder T Pull with Band

Neck and Shoulder Blade Recovery - Weeks 3-4

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 :)

Nieves

Alissa

Neck and Shoulder Blade Recovery - Start Here!

Jamie Spink

Contributing Factors to Neck and Shoulder Blade Pain

Bassem

Is Massage the Answer? - Shoulder Blade Pain

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

Neck and Shoulder Blade Recovery - Weeks 1-2

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 3-4

Community

More workouts from Dr. Caleb Burgess