Rehabilitation Schedule
- Sunday
- ?
- Monday
- Scalene Strengthening
- Tuesday
- ?
- Wednesday
- ?
- Thursday
- Scalene Strengthening
- Friday
- ?
- Saturday
- ?
Exercise Cues
- Pectoralis Minor Stretching
- This should not make you worse.
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- It's easy to cause micro tears in a tight muscle.
- Scalene Strengthening
- Tilt your torso towards the ceiling.
- Rest your head on your traps or a small pillow.
- Make sure you are relaxed. Don't start already tensed.
- Pull your nose towards the ceiling.
- Your head should feel heavy.
- DO NOT drop your chin. Keep your chin up.
- DO NOT engage your scalenes for more than 5 seconds per rep.
- DO NOT do more than 2 reps per side, twice a week.
- Your body wants to protect the week scalenes and will tense to protect them.
- Sets & Reps
- The exercise should feel heavy.
- You need to be doing the exercise properly.
- If you get pain, stop, that's more than enough.
- You should always be making continuous progress.
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- If you are not making progress, you may be overtraining.
- Find a rep amount that causes a mild exacerbation the day after.
- You should feel that you're not tired from the first repetition.
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- If overtraining, you will feel fatigue even from the first rep.
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- Fatigue is accumulative. Overtraining can build up over months.
- It takes some time to rehabilitate injured muscles, up to a year.
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- You should gradually, over the course of months, see a gradual increase in strength.
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- You can palpate the muscle to see if there's an increase in muscle density.