Name: Playbook - Dr. Caleb Burgess - Shoulder Recovery - Weeks 3-4
Uploaded: 2024-04-19T04:48:14.915Z
Duration: 30 min
Description: Shoulder Recovery - Weeks 3-4

Note: The first 4 exercises are to be performed as a "warmup circuit" for 1 set each

These first 4 exercises are to be performed as a "warmup circuit" for 1 set each

*Listen/watch video for a detailed description
*Hold 1-2 sec at each position, on each rep
*10 reps in each direction

Tips:
- Decrease your range of motion as needed if it causes pain

Seated Thoracic Flexion and Extension with Scapular Movement

*Listen/watch video for a detailed description
*Hold 1-2 sec on each rep
*10 reps in each direction

Tips:
- Decrease your range of motion as needed if it causes pain

Seated Thoracic Rotation and Extension with Hand on Stomach

*Listen/watch video for a detailed description
*Hold 5-10 sec per rep with hands pulling outward

- If it hurts to rotate your hands out too far, reduce how far out you rotate them, use a lighter band, or use more slack

Standing Bilateral Shoulder External Rotation with Band

*Listen/watch video for a detailed description
*Hold 5-10 sec per rep

- If it hurts to bring your hands out too far, reduce how far out you raise them, use a lighter band, or use more slack

Standing Bilateral Shoulder Abduction - Band Between Hands

Warmup Circuit

*Listen/watch video for a detailed description
*Take 2 sec to lower the weight back down on each rep
*Aim for a "goal" repetition range of 10-15 reps

Set up:
- Lay down on a slightly inclined bench, face down
- If you don't have a bench, you can stand and hinge forward at the hips (sit butt back with a slight bend in the knees) and perform in the same way

Movement:
- Reach down and grab dumbbells in both hands, and row the weight so that the hands go to the sides of your stomach
- Allow your shoulder blades to round forward around your ribcage as you bring the dumbbells back down toward the ground and as you row up allow them to roll backward with the movement

Tips:
- If you have any shoulder pain at the top of the movement, make sure you are not allowing the front of your shoulders to tip forward as you row (especially at the top of the row)
- If this still doesn't help, either decrease the range of motion (don't pull up as high) or lighten the weight to what you can tolerate

Prone Incline Bench Chest Supported Row - Dumbbells - 2 Arms

*Listen/watch video for a detailed description
*Take 2-3 sec to lower down on each rep
*Aim for a "goal" repetition range of 8-15 reps

Set up:
- On your hands and toes, with hands typically slightly wider than shoulder width apart on an elevated surface (chair/bench/counter etc), with your feet together and your body in a stiff straight line (contract your stomach and glute muscles to "lock" your pelvis in place)

Movement:
- Inhale as you slowly bend your elbows and lower yourself to the floor, keeping your elbows generally in the "arrow" position (not flared out to the side) and keeping head/spine in a good position (rigid) as you perform it
- Exhale while pushing yourself back up to the start position

Tips:
- Keep a tight core throughout the entire push-up, keeping your body in a straight line from head to toe without sagging in the middle or arching your back.
- Adjust your hands to a HIGHER surface to make it easier or a LOWER surface to make it more difficult

Pushup - Hands Elevated

*Hold 0-1 sec in the pulled back position, then take 2 sec to let the hands come forward again on each rep
*Aim for a "goal" repetition range of between 10-15 reps per set

Tips:
- Decrease how far back your hands pull your hands backward if it bothers your shoulder to let them go that far backward
- If it feels more comfortable, you can adjust your arms to be lower down or higher up than the video shows
- You can also adjust your hand positioning to a "palm up" position if this feels more comfortable than the "palms forward" position shown in the video

Standing Shoulder T with Band

*Listen/watch video for a detailed description
*Take 2 sec to rotate the hand outward, Hold 0-1 sec with the hand in the rotated outward position, then take 2 sec to rotate the hand back toward the stomach
*Aim for a "goal" repetition range of 10-15 reps
*Rest time is BETWEEN SIDES

Tips:
- Decrease how far out you rotate the hand if it bothers your shoulder
- Don't let your shoulder round forward during the exercise; try to keep it in the same spot throughout the motion (upright posture, slightly pulled back)

Standing Shoulder External Rotation at 0° Abduction - Band

*Listen/watch video for a detailed description
*Take 2 sec to raise up, hold 0-1 sec at the top, and take 2 sec to come back down per rep
*Aim for a "goal" repetition range of between 10-15 reps per set

- If it hurts to raise your hands this far, reduce how far out you raise them or use lighter weight
- You can also adjust your arm/hand position to more in front of you or straight out to the side
- Lastly, you can adjust your hands to a "thumbs up" position instead of a "palms down" position if this is more comfortable

Shoulder Recovery - Weeks 3-4

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