Phase 1: Exercise Videos
Congratulations! You have been approved to be apart of Phase 1 care plan with Dr. Malori Tinsley. During your treatment, you will asked to follow specific at home exercises. This will be an adjunct to your treatment that you are required to do. Allowing your body to go through these exercises will help your body improve week to week.
To start out: Review week 0/ initial appointment with Dr. Tinsley. You should be already doing these exercises. Once you review week 0, start on Week 1. Week 1 is the start of your 6 week care plan. Do week 0 + week 1 video series everyday for one week. Then after your 2nd appointment with Dr. Tinsley, add on week 2. So, during week 2, you will perform week 1 and week 2 video series. It is pretty simple, slow paced, and geared torwards creating a healthy foundation. If at any time, you have any questions about your exercises, please let Dr. Tinsley know at your next appointment and she will help you.
Good Luck!
To start out: Review week 0/ initial appointment with Dr. Tinsley. You should be already doing these exercises. Once you review week 0, start on Week 1. Week 1 is the start of your 6 week care plan. Do week 0 + week 1 video series everyday for one week. Then after your 2nd appointment with Dr. Tinsley, add on week 2. So, during week 2, you will perform week 1 and week 2 video series. It is pretty simple, slow paced, and geared torwards creating a healthy foundation. If at any time, you have any questions about your exercises, please let Dr. Tinsley know at your next appointment and she will help you.
Good Luck!
Week 0: Review from initial appointment with Dr. Tinsley
-Neck towel exercises
- Pec Door Stretch
-Pelvic Tilts
Neck TOWEL exercises "yes" "no" "maybe" (video coming soon!)
1. Roll up a towel that is no thicker than the length of your thumb. 2. Position the towel at the base of your neck 3. Make sure your head stays on the surface you are laying on 4. Make a controlled "yes" motion with your head. Do this by looking up and creating that smooth arc in your neck. And as you come down, bringing your chin to your neck as if you were creating the appearance of a double chin. 5.Rotate your head right and left as far as you can. Making the "no" motion with your head 6. Tilt your head by bringing your ear to the towel. Making the maybe motion with your head. 5. Repeat this AM and PM 10 cycles per each yes, no, maybe range of motion (30x total) |
Door Stretch: video coming soon!
1. Position yourself in between the door frame with your arms/elbows at 90 degrees. 2. step through the door with the right leg and breathe in 3. step back to center - breathe out **repeat to left leg ***continue this for 10 cycles 3x/day |
Pelvic Tilt Series: Do ONLY the first exercise in this video. Repeat Pelvic tilts 2x/day, 10 reps each. In week 2 you will had on the second exercise in this week and so on.
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Week 1:
- Knee Switches: Perform exercise 1 & 2 of pelvic tilt series - refer to video in week 1
-Lat Door Stretch
-Posterior Neck Translation
Week 2
- Neck ranges of motion
-Shoulder ranges of motion
-Prone pelvic tilts - exercise 3 of pelvic tilt series -refer to video in week 1
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week 3:
-Neck range of motion stretch/hold
-neck with shoulder range of motion
- Exercise 4 of pelvic tilt series. Perform exercise 1-4 - refer to pelvic tilt series video
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Week 4:
-Rest of the shoulder range of motion
- Wall Squats
- Do the entire pelvic tilt series - refer to week 1
Week 5: Coming soon! will put up on site by 7/21/2016 - come back to get it!
-Shoulder Stretches - Eagle
-Shoulder Stretches - Archer
-shoulder stretch- infraspinatus - with wall assistance
-Bonus Shoulder Stretch - Pec/lat with Strap
Week 6: Ball Work - coming soon!
This week you will need to obtain muscle ball or tennis ball to perform this
- Ball on Trapezius
- Ball on Pec
-Ball on lat
-Ball on rhomboids
Congratulations!
You have made it through the entire phase 1 care plan. Going through the video series, you might have noticed a change in your posture, more awareness of your body and how it feels. Plus, Dr. Tinsley has eliminated lots of movement restrictions in the office. Overall you are moving and feeling better. This really allows you to build a solid foundation to health. As we all know, we can't build a house on a poor foundation. We also can't reach optimum health without starting with a solid foundation to grow and thrive from.
As we gear up for phase 2 - starting in 2 weeks. Please continue to do week 1-5 exercises. You are also welcome to start getting back to playing the sports you love. This will give us a chance to increase your performance.
Dr. Tinsley might of also recommended and/or ordered blood work to get a peak at what is going on internally. Because we know that what is going on in the inside affects the outside. Once she reviews your blood work, she will be able to offer specific recommendations to help change your health status for the better.
Phase 2, is my personal favorite phase. This is the phase that you get to improve your health and reach optimum function,
So, phase 1 was about building a solid foundation through awareness of how your body is currently functioning. Phase 2 is increasing your bodies function. In 6
You have made it through the entire phase 1 care plan. Going through the video series, you might have noticed a change in your posture, more awareness of your body and how it feels. Plus, Dr. Tinsley has eliminated lots of movement restrictions in the office. Overall you are moving and feeling better. This really allows you to build a solid foundation to health. As we all know, we can't build a house on a poor foundation. We also can't reach optimum health without starting with a solid foundation to grow and thrive from.
As we gear up for phase 2 - starting in 2 weeks. Please continue to do week 1-5 exercises. You are also welcome to start getting back to playing the sports you love. This will give us a chance to increase your performance.
Dr. Tinsley might of also recommended and/or ordered blood work to get a peak at what is going on internally. Because we know that what is going on in the inside affects the outside. Once she reviews your blood work, she will be able to offer specific recommendations to help change your health status for the better.
Phase 2, is my personal favorite phase. This is the phase that you get to improve your health and reach optimum function,
So, phase 1 was about building a solid foundation through awareness of how your body is currently functioning. Phase 2 is increasing your bodies function. In 6