Este ejercicio aún no ha sido traducido al español. Gracias por su paciencia.

Your provider has prescribed ice for your injury or condition on the area that was treated today. When you are icing, you want to make sure you are icing two to three times per day, and you can do a regiment of 20 minutes on with the ice, 20 minutes off, and 20 minutes on. Now, when applying the ice to the area you want to make sure that you have a barrier, so either a paper towel or washcloth so you are not directly on the skin. If you have any questions or any issues with the icing instructions, please reach out to your provider.

Este ejercicio aún no ha sido traducido al español. Gracias por su paciencia.

For this exercise, you will need one ball from the peanut bag and a wall. Let's look at the areas we are going to be working through. You are going to be working through the lat muscle, which is going to be just posterior or behind a little bit on that rib cage. And then you are also going to be working through the serratus anterior area, where the serratus anterior muscle wraps around the rib cage. You are going to go ahead and place the ball on the lat area or just back behind the rib cage, and you are going to lean into the wall. Now you are looking for areas of tenderness. When you find an area that is tender, you are going to hold on that location until that tenderness lessons, and then you are going to either move your body to find another location, or you can move the ball to another area, and you are looking for areas of tenderness and trying to work through them. Now let us work through the serratus anterior muscle, so you are going to move the ball more onto the front portion of the rib cage, so it is below the armpit, and then when you find a location that is tender in this area instead of moving up and down, you will rotate side to side. And you are working through those areas trying to decrease the tenderness. Please complete this as prescribed by your provider.

Este ejercicio aún no ha sido traducido al español. Gracias por su paciencia.

For this exercise you will need the foam roller. You are going to be rolling the lats muscle which is on the outside portion of your side underneath your armpit. Place your body weight onto the foam roller with that side region placed on to it. Place your arm up over head straight and make sure that your palm is facing up towards the ceiling. You are going to be on your side slightly and use your feet to help move up and down on the foam roller. You are looking for any areas of discomfort making sure that you are not placing the foam roller directly in the armpit. If you have any numbness and or tingling into that hand, make sure you remove yourself from that location that you are rolling. Make sure that numbness and or tingling dissipates. If that happens, make sure to let your provider know. When you find a location that is uncomfortable, hold on that location until that discomfort lessens some, and then go ahead and scan the area again for any other location of discomfort and then hold again on that area. You can move your body up and down or side to side trying to work that area out. If you have any tingling and or numbness, lessen the pressure or move away from that spot. Please complete this as directed by your provider.

Este ejercicio aún no ha sido traducido al español. Gracias por su paciencia.

For this exercise you will need a foam roller. You are going to be working on your thoracic mobility or thoracic extension or the extension at the mid back. Lie down onto the foam roller placing the foam roller around your mid back area. Make sure you keep your hips or your glutes down on the ground the entire time and place your hands behind your head for comfort. Now extend back over the foam roller while supporting your head in your hands. Hold and then come back up. Then you can move the foam roller up throughout that mid back region. You are looking for any areas that might feel a little tight or restricted. Make sure you are breathing normally. Make sure that you are not moving very much through the low back so make sure you keep those hips down. This exercise should be pain free. If you experience any discomfort, limit the range in which you are extending. Please complete this as prescribed by your provider.

Este ejercicio aún no ha sido traducido al español. Gracias por su paciencia.

For this exercise you will need a foam roller or a pillow to support your knee, and a pillow to support your head. We are going to be going over 2 variations for thoracic rotation or mid back rotation. So, you are going to lay down onto your side, making sure that you stack your shoulders and your bottom portion of your body that's on the ground is straight, so you straighten the bottom leg. Bring the upper leg up onto the foam roller. Now, with the foam roller, you want to keep contact with the knee, but also the ankle is just a better position. Now, once you are in this position, your arms will be straight and then you are going to rotate around with your arm. But the goal of this isn't necessarily rotating the arm as much as it is trying to get that other shoulder blade to touch down towards the ground. Now, at first you may not get there, but each rotation that you go around you will see that you are getting a little bit more range of motion. Now at any point, if you have shoulder pain with this, the other variation that you can go into is a short lever. So, you would bring the hand behind your head and then you would go into that rotation, making sure when you are doing this that your knee doesn't come off of that contact, so you are not rolling back with your hips and cheating through the movement. Please complete this as prescribed by your provider.

Este ejercicio aún no ha sido traducido al español. Gracias por su paciencia.

For this exercise, we are going to be strengthening the serratus anterior muscle, or the muscle that is located directly underneath the armpit and wraps around the rib cage. You are going to get on your hands and knees, so your hands are directly underneath your shoulders and your knees are directly underneath your hips. Once you are in this position, you want to make sure that you are not overarching in the low back, by keeping your core tight. You are going to drop your chest down towards the ground, making sure your elbows stay straight, and then you are going to push back up almost like there is a string pulling through the mid back up towards the ceiling. You will hold in this position and then relax and come back to the start. Please complete this as prescribed by your provider.

Este ejercicio aún no ha sido traducido al español. Gracias por su paciencia.

For this exercise, you will need an elastic band. You are going to be working on stabilizing the shoulder joint and decompressing the joint. Take your elastic band and tie a knot into it, so that it is in a loop. Place it around your neck and bring it underneath your elbow, so it looks like a shoulder sling. If you have some discomfort from the band, you can space the band out, so it is a little wider, so it does not irritate your skin. When you start this exercise, for each rep, you are going to bring the shoulder blade back and down to that opposite pocket. Hold the contraction of these muscles between the shoulder blade and the spine throughout the exercise. You will reset for each rep. Push your elbow down into the elastic band so the band is giving you feedback because you are trying to depress or bring that shoulder joint down. Hold that position for the specified time, relax and then repeat. Your provider may also ask you to do movement with this exercise. Bring that shoulder blade back and down. Push down into the elastic band and through the elbow, and then bring your arm out beside you nice, slow, and controlled, and then back to your side. Then go back to the start position. The final movement that may be prescribed will be setting the shoulder blade back and down, pushing down through that elbow, and then externally rotating your shoulder while keeping your elbow at your side. Keep your forearm and wrist as parallel as you can to the floor while moving through this exercise. Make sure when you do this exercise that you are not rotating side to side through the spine, but you are keeping your core nice and tight. This exercise should be pain free. If you experience any discomfort, limit the range in which you are moving or decrease the tension in the elastic band. Please complete this as prescribed by your provider.

Este ejercicio aún no ha sido traducido al español. Gracias por su paciencia.

For this exercise, you will need a small dumbbell. You will be working on the shoulder and scapular stabilizers, or shoulder blade stabilizers. To select the dumbbell weight that you will be utilizing, make sure you are picking a weight that is light enough to where you could press overhead 8 to 10 times without being fatigued while maintaining proper form. Position #1- Overhead Place that weight up overhead with your thumb facing back behind you, so your palms are facing towards your body. Hold this position, making sure you tuck down that rib cage, not overarching in that back. You are going to hold these positions as you are walking and breathing normally. Once you feel fatigued or you start to lose your form, you will then move to the next position. Position #2- Front Rack Carry Bring that weight down to your shoulder, making sure you keep your core tight and your back nice and straight while breathing normally as you walk. Once you fatigue in this area, then move to third point.