If you have experienced significant trauma to your shoulder, resulting in residual numbness, tingling, hypersensitivity, weakness, or loss of full range of motion due to pain or joint immobility for several months, I highly recommend that you have it evaluated first to determine the cause of your problem, before undertaking a program such as this.
Above all else, “do no harm” is of the utmost importance, and I do not want you to exacerbate your problem by undergoing the incorrect therapy. If you are cleared by your physician, meaning you have no underlying condition, then follow these suggestions for several weeks.
Use the “Position of Pain and Procedure” chart below and find the position of pain that fits your situation. You’ll perform the corresponding routine (Procedure) in the order provided, following the instructional videos to learn proper form.
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System.
|Position of Pain
|At rest, arm by side
|Shoulder Stretch with Head Rotation, One Arm Stretch, Upper Spinal Stretch, Upper Back Strengthening, Door Stretch, Desk Stretch
|One Arm Stretch, Door Stretch, Upper Back Stabilization, Shoulder Stretch, Upper Back Strengthening
|Reaching arm behind you
|One Arm Stretch, Door Stretch
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System. Follow the order of the exercises exactly as they appear in the Procedure column.