Frozen Shoulder Elimination Program

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1 Frozen Shoulder Elimination Program Week 1 of 12 By: Keith Scott, MS, CSCS, ATC

2 Copyright 2009 by Keith Scott All rights reserved. No portion of this manual may be used, reproduced, or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording, or any information storage and retrieval system by anyone but the purchaser for their own personal usage. This manual may not be reproduced in any form without the express written permission of Keith Scott, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for the inclusion in a magazine, newspaper, or journal---and these cases require written approval from Keith Scott prior to publication. For more information, please contact: Address: Keith Scott 1 Horseshoe Ct. Tabernacle, NJ keith@backtoformfitness.com Websites:

3 Disclaimer The information in this product is offered for educational purposes only; the reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity. The author is not engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with your physician. With that in mind, those participating in any exercise program should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training initiatives may be dangerous if performed incorrectly. The author assumes no liability for injury; this is purely an educational manual to guide those already proficient with the demands of such programming.

About Keith Keith Scott holds certifications in both the Sports Medicine field and the Sports Performance field, and in addition, has an advanced degree in Exercise Science and Sports Medicine.

4 About Keith Keith Scott holds certifications in both the Sports Medicine field and the Sports Performance field, and in addition, has an advanced degree in Exercise Science and Sports Medicine. Keith backs up his certifications and education with over 18 years of working "in-the-trenches" in both a Sports Medicine and Sports Performance setting. His unique ability to serve the person's total physical health along with their performance enhancement goals has made him a highly sought after, and extremely unique specialist in the field. What distinguishes Keith from other trainers and coaches is that his approach combines correcting physical dysfunctions and managing injuries, while at the same time helping people reach their physical potential. Whether it is on the athletic field, in the gym or helping someone to develop the body of their dreams, Keith s expertise is unmatched. Keith is a Certified Athletic Trainer (ATC) through the National Athletic Trainer s Association ( and a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association ( Keith received his Master s Degree in Exercise and Sports Science with a concentration in Sports Medicine from the University of Arizona. Keith is a regular contributor to Men s Fitness Magazine and continues to write on the subject of fitness, both locally and abroad.

5 Getting Started The goal here is simple: Eliminate your Frozen Shoulder and get your life back! If you have been suffering from Frozen Shoulder for any length of time, then you know how frustrating it can be to have less then normal strength and motion in your shoulder joint. In addition, the painful motions that have plagued you throughout the months or even years, have made Frozen Shoulder your personal nightmare. The good news is that there is finally a real solution. The 12-Week Frozen Shoulder Elimination Program will help you finally overcome the pain and limitations in your shoulder and help you realize the freedom that you once had in your shoulder. Each week you will receive an with videos that you will follow along with a document of the weekly program. The videos will show you exactly how to do the exercises while the document will chart your program from start to finish.

6 Watch the videos, follow the program, and you will be on your way to finally freeing your shoulder of the limitations that you have suffered from all of this time. Guidelines: As your start your journey to finally eliminate frozen shoulder, there are some guidelines that need to be followed to ensure your success. Guideline #1: Take your time with the program. Remember, frozen shoulder is a problem that took some time to develop and it will take some time to clear up. This program can certainly help you eliminate your frozen shoulder, but it will take some time and you need to go slow and be patient with the program. Do not rush any of the exercises. Even if it seems like a specific exercise is not doing much, you need to realize that all of the exercises are important when completed together as the program requires. Guideline #2: If any exercise causes intense pain, it is OK to skip over it for the time being and return to it later when you get stronger and things improve. Frozen shoulder, as you know, is a sometimes painful condition that can cause a lot of uncomfortable moments. The program can cause some soreness and maybe even a little This

7 is OK and normal. You need to be a good judge as not to do anything that is causing severe pain or major uneasiness. Guideline #3: Each exercise has a specific and important reason behind it. In other words, there is no filler in this program. All of the exercises were chosen to eliminate the symptoms of frozen shoulder. With that said, all exercises need to be completed in full if possible and done correctly. Please follow the video instructions to see exactly how the exercises should be performed. Guideline #4: There is a chance (as said in rule #2) that doing this program will cause soreness. Much of this soreness will come the day after you complete a program. It is advisable to use cold therapy in the form of an ice bag on the shoulder immediately after you finish your program and the day after. You will want to ice for 20 minutes at a time. Guideline #5: It is advisable to use some form of heat therapy before you start your exercises for the day. Heat will help the tissues loosen up and ensure a much more productive session. You will want to heat for 20 minutes at a time. A hot pack, hot shower, bath, or a dip in the hot tub are all good choices.

8 Guideline #6: You will need to take at least one day of rest between exercise days. It is advisable that you set up a Three-Day-A-Week schedule, with at least one day of complete rest between days that you are using the program. An example of this would be the following week program: Monday: Day-1 of exercises Tuesday: Rest Wednesday: Day-2 of exercises Thursday: Rest Friday: Day-3 of exercises. Final Word: Good luck on your journey to freedom from your Frozen Shoulder. It is my hope that you follow the program closely, perform the exercises as prescribed and finally overcome your frozen shoulder once and for all. Freedom is only 12-weeks away!!

9 FROZEN SHOULDER ELIMINATION PROGRAM WEEK # 1 DAY 1 EXERCISE SETS REPS Notes sec. each 1 Soft Tissue Work: -Tennis Ball Scapula (upper back)area Chest (Pec) Upper Arm/Shoulder 2 Pendulums bent over reps right and left 3 Wall Walks Forward Side Once you find the sensitive area, hold the ball on that spot and increase the pressure for about 30 seconds. This is your hot spot and needs to be worked on directly. Bend at the waist and use your other hand to support your body against a wall or back of a chair ea Hold each walk at the top of the motion for 20 seconds. 4 Scapular Pinch 2 15 Hold each pinch for 10 sec each 5 Internal rotation holds. 6 External rotation holds. 7 Front (flexion) Holds 8 Side Holds 9 Stability Ball Lat Stretch 2 5 Hold each stretch for 20 sec 10 Doorway Pec Stretch 2 5 Hold each stretch for 20 sec 11 Foam Roll Scap Area sec

10 DAY 2 EXERCISE SETS REPS Notes sec. each 1 Soft Tissue Work: -Tennis Ball Scapula (upper back)area Chest (Pec) Upper Arm/Shoulder 2 Pendulums- standing reps left and right 3 Wall Walks Forward (Flexion) Side Once you find the sensitive area, hold the ball on that spot and increase the pressure for about 30 seconds. This is your hot spot and needs to be worked on directly. Make larger circles then the previous session 2 10 ea Hold each walk at the top of the motion for 20 seconds. 4 Scapular Pinch 2 15 Hold each pinch for 10 sec each 5 Internal rotation holds. 6 External rotation holds. 7 Forward (Flexion) Holds 8 Side Holds 9 Broom Stick Raises 3 10 Use both arms, raise as high as you can, and hold. Let go with the good hand and hold the position as long as you can. 10 Internal Rotation Stretch 2 20 sec hold 11 External Rotation Stretch 2 20 sec hold 12 Foam Roll Scap Area sec

11 DAY 3 EXERCISE SETS REPS Notes 1 Soft Tissue Work: -Tennis Ball Scapula (upper back)area Chest (Pec) Upper Arm/Shoulder sec. each 2 Pendulums- standing reps left and right 3 Wall Walks Forward (flexion) Side Make larger circles then the previous session 2 10 ea Hold each walk at the top of the motion for 20 seconds. 4 Scapular Pinch 2 15 Hold each pinch for 10 sec each 5 Internal rotation holds. 6 External rotation holds. 7 Forward (flexion) Holds 8 Side Holds 9 Stability Ball Lat Stretch 2 5 Hold each stretch for 20 sec 10 Doorway Pec Stretch 2 5 Hold each stretch for 20 sec 11 Foam Roll Scap Area sec

OCEAN S PORTS PERFORMANCE ON-RAMP TRAINING MOVEMENT EFFICIENCY PROGRAM A CIRCUIT A - GOBLET SQUAT, SUSPENSION ROW, SEATED CHEST STRETCH GOBLET SQUAT

OCEAN S PORTS PERFORMANCE ON-RAMP TRAINING MOVEMENT EFFICIENCY PROGRAM A Disclaimer The information in this program (videos and manuals) is offered for educational purposes only; the reader should be cautioned