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Precautions:
  • Avoid bending, twisting, lifting, pushing and pulling 25 pounds or more for six weeks.
  • Limit sitting (Desk / Car). 30 Minutes max at a time (take frequent standing / walk breaks).

Goals
  • Diminish pain/inflammation and minimize upper extremity radiating symptoms (ice, modalities as needed).

Exercises:
  • Cardio: Walking or stationary bike two times a day, 10 minutes each session to start.

Exercise 1: Seated Posture With Lumbar Towel Role

 

Sitting posture with Lumbar Roll at all times. Change positions frequently. Avoid prolonged seated positions (books, phones, iPads, etc.).

Exercise 2: Scapula Retraction

 

Hold bottom position for 10 Seconds. Do 5 Reps.

Exercise 3: Pec Stretch Spine Over Towel

 

Hold Stretch for 30 Seconds. Do 2 times.