Rehab progression

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if this exercise can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISE?

Safe exercise, as laying position helps stabilizing shoulder joint - thanks to gravity. Also, thanks to this position - you can relax neck muscles better, which is often tough to do in people with shoulder issues. Long story short, we have posterior cuff ecc/conc. contraction (trying to reach forward in order to touch my hand - taking mid traps and rhombs out of the equation); horizontal ABD in the shown specific position - excellent for subscap work; and scaption ISO - where we engage supraspinatus pretty well! PS: The video is sped up 3x!

🙋🏻‍♂️ WHEN TO AVOID (or modify) IT?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have rotator cuff related shoulder pain. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

PS: Videos are 2-5 times sped up! The diagnosis his doctor told him is: Supra. & Infra. partial tear, subscap. tendinitis, SLAP tear type 1. Goal: Prevent surgery and return to play Padel. Long story short, the diagnosis is clearly telling us that his stability is very questionable, and considering what sport he plays recreationally - there’s lots of work needed in his case! The main goal of this phase was dynamic and reactive stability, as well as complex strength (which was mostly inside the second part of this stage’s program). Other stuff was the maintenance of the previous stages…

1. CKC, safe and effective drill where we need a quick GH joint stability - while doing constant perturbations.

2. Great for throwing population. Subscap. plus other cuff reactive act.

3. Same, but posterior cuff.

4. Great for quick stabilization, particularly useful in contact sports - and life in general (calling hand).

5. Posterior cuff quick act. + all the cuff safe reactive stab.

6. ER dynamic strength plus IR reactive act. and ISO strength.

7. Reactive drill useful for return to padel, particularly closer to the end of rehab (more intense for sure).

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Ankle sprain is the most frequent injury in running sports! Once your client is ready (between the 2nd and 3rd rehab stages in most cases), this “pattern” is very recommended (sure, there’s many more variations)! PS: Calf raises, pronation/supination, proprioception, inversion-eversion F., hops… that’s also important for sure, I was just talking about the things I see way less - frontal plane moves (incredibly underrated stuff). We have a mix of foot moves here though!

1. Heel inversion (unloaded first). Frontal plane mobility is such an underrated, but incredibly important!

2. Heel eversion - the same (no hops in the beginning)!

3. Mix of the two via plyometrics - great for preparing for what actually will be happening during sporting activities, to say the least…

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISE?

F + mobility the same time ‎ = a great mix!!! The assessment I am talking about is covering opposite shoulder with hand, if we notice an excessive scapulo-thoracic joint movement - actually lifting shoulder up too much (not much glenohumeral movement), that is a positive test result. When it comes to triceps, simply stand in front of wall, incline body toward wall around 60deg with bent knees, support with fists (forehead height), and try to touch wall with elbows (doing triceps extension). If you cannot touch and lift - the test is positive. PS: Like with lower limbs, upper limb posterior chain is incredibly important (but often underrated) for both performance and injury reduction, as we are using it a ton during sporting moves whether we’re talking about force production, force amortization, force translation, dampening, high ecc. utilization… or whatever…

The great thing about this one is that you can control the movement with your hands, exactly dosing it properly according to the patient’s sensations. PS: Triceps is important for efficient force (and velocity) transfers between joints (think tennis backhand for example); and posterior cuff strength and length for basically most sporting moves with upper limbs (in order both to stabilize the GH joint and prevent injury when stretching the area very fast).

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

I actually see and do lots of wrist fracture cases! Most people don’t know “how to fall properly on their arms”… We have here flexion-extension-pronation-supination, all the important and basic things to start with… Sure, lateral flexion and dynamic stability vars are also important, but this post is about the most important things in the beginning.

1. Building wrist extensors capacity, along with ligaments. Eccentric strength is one of the best things to do as it builds both mobility and strength (under control). Add concentric part over time.

2. Trying not to lift palm off (controlled descending). Very effective mobility drill, easier for practitioners first and foremost - as clients usually resist this wrist motion a lot. Plus, if they incline their body towards wall more = we get that ecc. strength as well!

3. Again mobility plus ecc. & conc. strength! Reaching max tolerable ROM is very recommended. Hard grip and 90deg maintenance between device and forearm is what matters most…

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 4+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

We think that a doctor misdiagnosed frozen shoulder, because of the simple fact that her mobility was not bad at all (it’s just rotator cuff related shoulder pain, with neck issues as a consequence of not being active & having lots of stress). On the other hand, she was very very weak, with poor body control as well. Her main goal is doing daily activities pain-free! She had 2 infiltrations/injections but no improvement… PS: She is a very stressed person, doesn’t sleep good and that doesn’t help her symptoms… The main goal in the beginning was isolated cuff strength, reactive stability, relaxing and moving neck.

1. By lifting elbows up from 70-90deg, we are engaging posterior cuff pretty well. Plus, we have segment/joint variability between trunk and neck here (look at the movement) which is very helpful for neck issues…

2. Sagittal and frontal plane dynamic stability, everything you need in the beginning…

3. Biceps, serratus, all rotator cuff work (particularly when perturbations are involved).

4. Struggling to relax neck (side bend might help during ex*****on in order to stretch upper traps); elbow in front of shoulder is easier and less painful in most cases…

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THIS PHILOSOPHY?

Sure, exercises don’t need to be in the shown order, but it’s recommended to strengthen them in isolation first (weak cuff cannot stabilize). And, then, complex - multijoint stuff in order to get proper both static and dynamic stability. 6 exercises, 2 sets of each, 6-10 reps, 2-3 times a week is more than enough! When it comes to the each individual session: Train big moves first (as well as reactive stab.), and then isolating stuff (and don’t go to failure with isolated act. - cuff are postural muscles). PS: These are just one example (I am using a lot) from each category, there are hundreds of other exercises and variations! There are also many combos that come later during the rehab, where we mix isolated and complex work during 1 exercise, push and pull, quasi static/static and dynamic reactive stability, etc. Last but not least, all these exercises activate many more muscles…

1. The highest infrasp. EMG activity of all the ER vars. No side delts compensation to say the least… But, it activates posterior delts, scapular stabilizers (shoulder be only statically)… Put something under elbow for stability and neutral pos. (even better cuff activity).

2. Great subscap. activity! Layback throwing pos. without neck compensation. It also activates pecs, front delts… Controlled ecc. F is key (as well as keeping constant tension)!

3. Great supraspinatus activity (and other rotator cuff muscles)! It activates 6 more muscles besides supra. No need to lift above shoulder height (but you can if not painful and want delts help stabilization or involve front delts more).

4. Great cuff quasi ISO reactive activation drill, where all the cuff muscles need to be activated. Very safe CKC exercise, and particularly useful some of its variations. It activates big muscles in order to help stabilization as well (as well as scapular stabilizers).

5. Push movement with a plus engages posterior cuff pretty well (counteracting anterior ball translation). It also activates pecks, delts, triceps, serratus anterior… We just need to relax neck!

6. At least 45deg elbow lift will engage posterior cuff as well (including anterior cuff - subscap., in order to counteract posterior ball translation). More elbow lift = more direct posterior cuff conc.-ecc. act. It also activates lats, post. delts, scapular retractors… We just need to relax neck!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have rotator cuff issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if this exercise can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISE?

Not adding a dumbbell will train only a subscapularis (which is activated in order to prevent posterior humeral head shift with manually resisted row - keeping the “ball in socket”). By adding a DB, the system needs to resist horizontal ADD and IR, by keeping the working arm horizontally abducted and externally rotated - which fires up the posterior cuff. Plus, it was much harder for him to push against my hand with a DB in his hand… PS: The supraspinatus might be engaged the least, but it’s engaged anyways!

🙋🏻‍♂️ WHEN TO AVOID (or modify) THE EXERCISE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have shoulder issues (particularly RCRSP). Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

At the end, surgery was the best solution in her case… The main goal during this stage was gaining mobility and isolated strength (plus starting with dynamic stability)... PS: The video is sped-up 2-3x!

1-3. Building confidence and moving the joint into 3 “most important” directions. Starting/initial mobility work (plus many other vars)…

4. Many people like pulley more (more comfy). One of many vars…

5. Serratus F., posterior cuff F. and mobility.

6. Lifting elbows (wide position) is better for cuff engagement.

7. A bar gives extra stability and helps isolating posterior cuff even more.

8. Subscapularis F. (conc. + ecc.).

9. All the cuff muscles engaged (to say the least), in a safe way!

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 3-4+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Her main goal is health, and playing racquet sports a bit. I was posting about her before, find it in my feed if interested. PS: The video is sped up 3-4x!

0. Warm-up: These are not the only ones done though, but they’re excellent mutiplanar moves for confidence as well, among other things (passive = very safe in this stage).

1. Active mobility here (till comfortable). We have a slight grip F here in order to activate rotator cuff 👌.

2. Reduced ROM front (big muscles, delts/pecs/serratus ant…), and back (posterior cuff) activation drill. Very safe and effective for both strength and mobility!

3. Multiplanar lighter (controlled) active stability exercise (CKC in this stage is 👌).

4. Light and safe joint mobility drill, preparing the shoulder joint for future mobility gains!

5. Isolated cuff strength is one of the most important things in the beginning!

6. Same here! Smart progression is needed overtime…

🙋🏻‍♂️ WHEN TO AVOID (or modify) SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka