The program should be done as 2-4 sets of each exercise, 2-5 times per week. This is best done by finishing one set of all the exercises and then starting from the top with the next set.
Breast to shoulder muscle energy technique – Find the maximum stretch, press for 7 secs against the wall without any visible movement, and after that increase the max stretch. Repeat for 3-5 times per arm.
Pectoralis minor (small breast) muscle energy technique – Find the maximum stretch, press for 7 secs against the wall without any visible movement, and after that increase the max stretch. Repeat for 3-5 times per arm.
Shoulder abduction muscle energy technique – Find the maximum stretch, press the elbow against the hand for 7 secs against the wall without any visible movement, and after that increase the max stretch. Repeat for 3-5 times per arm.
Neck to shoulder muscle energy technique – Bring the neck into maximum lateral flexion, lightly push the head against the hand for 7 seconds. Then bring the neck further out into a new maximum lateral flexion. Repeat 3-5 times.
Chest to shoulder mobilization – move in as great range of motion as possible. Repeat 15-30 times.
Shoulder blade stability (medium) – 15-30 repetitions.
Back and shoulder mobilization sweep –Try to keep the elbow and hand on the ground for the entire sweeping movement. 15-30 repetitions.
Upper Back Stability Mobilization – 15-30 exercises where the neck is raised to maximum backwards lifting until you feel tension between the shoulder blades. The neck is then returned down towards the ground / mat. Important is that the neck is made long so that there is no backwards bending of the neck.
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