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Frozen Shoulder or Adhesive Capsulitis Stretches

These are routine stretches that can be done 1-2 times per day to slowly stretch a stiff shoulder.

Each stretch should last 2-3 minutes and the pain should be less than 3 out of 10. It is important to avoid over-stretching.

If one of these stretches is too uncomfortable, avoid it until the shoulder loosens up in a few weeks.

If you are having trouble regaining the ability to reach behind your back, a pulley setup can work well.


Basic Maintanence for Knees

One of the best ways to rehabilitate a knee injury is by strengthening the hips (gluteus medius, gluteus maximus, external rotators, quads and hamstrings).

In improving hip strength, an athlete will take pressure off of the knees and over time, dynamic alignment will improve.

Perform 5 sets of 30 repetitions of the following exercises every other day.

The quadriceps and IT band can be notoriously tight due to repetitive overuse or de-conditioning. Invest in a hand roller and begin releasing those adhesions.


Knee Proprioception

Unbalanced training (performing exercises on an uneven surface) is one of the best ways of improving your alignment during shock absorption.

Make sure you perform these exercises in front of mirror to ensure your knee does not collapse inward or outward relative to your toes and hip.

Perform stabilization exercises 5-6 times per week, 15-20 minutes each time.


Basic Shoulder Maintenance

To prevent or treat the tightness that builds up in the back aspect of the shoulder perform this 3 minute stretch to the limit of 3/10 pain, 3-5 times per day.

One of the most common causes of shoulder pain is poor posture and lack of scapular (shoulder blade) stabilization.

In fact, if you are seated in front of computer right now, take a look at your shoulders - are they hunched forward? Is your back slouched?

But poor posture is more than just thinking about standing up straight - it's about strengthening the upper back to literally pull the shoulders back into better alignment.

To rehabilitate most shoulders, we need to stretch the tight and strong chest and strengthen the weaker upper back.

Perform 3 sets of 12 repetitions 3 times per week. Just pick two of the exercises and rotate every 1-2 weeks to avoid muscle memory.

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