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Great — let’s build a **complete recovery and return-to-training plan** for you, based on: * Your current symptoms (trap tightness, shoulder forward, neck pain, right arm weakness) * MRI-confirmed **whiplash** from repetitive gym activity * Need for a **safe return to lifting** --- ## 🧩 PHASED RECOVERY PLAN ### ⚠️ Phase 1: Acute Recovery & Pain Reduction (Weeks 1–3) **Goals**: Reduce pain/tightness, restore posture, begin nerve mobility #### 🔹 DAILY POSTURE RESET (2–3x/day) 1. **Chin Tuck** * Sit tall, gently pull chin straight back (not down) * Hold 5 sec × 10 reps 2. **Wall Angels** * Back against the wall, arms in “goal post” shape * Slowly raise and lower while keeping back flat * 2 sets of 10 3. **Shoulder Blade Squeeze** * Sit or stand, gently squeeze shoulder blades together * Hold 5 sec × 10 reps --- #### 🔹 GENTLE NECK & NERVE MOBILITY 1. **Neck Isometrics** * Press hand into forehead (no movement), hold 5 sec * Repeat on sides and back * 1 round of each direction 2. **Cervical Retraction with Movement** * Chin tuck + gently look down and up * Then side to side * 5 reps each direction 3. **Median Nerve Glide (Arm Nerve)** * Arm out to side, palm up * Gently extend wrist and tilt head **away** from arm * Don’t push into pain. 10 slow reps --- #### 🔹 MODIFIED ACTIVITY * No overhead lifts, shrugs, or pressing * Avoid sleeping on your stomach * Use a rolled towel or cervical pillow if needed --- ### ⚙️ Phase 2: Restore Strength & Stability (Weeks 3–6) **Goals**: Normalize neck/shoulder strength, improve scapular control, prep for gym return #### 🔹 REHAB EXERCISES 1. **Resistance Band Rows** (light band) * Focus on squeezing shoulder blades * 3 sets of 15 2. **Wall Plank with Scapular Protraction** * Forearms on wall, push away to engage serratus * Hold 15 sec × 3 reps 3. **Cervical Extension with Resistance Band** * Band around back of head, push backward into resistance * 3 sets of 10 4. **Y-W-T Shoulder Isometrics** * Lie face down on a bench or floor * Lift arms in Y, W, T shape — hold 5 sec each * 2 rounds --- ### 🏋️ Phase 3: Return to Gym (Weeks 6–12+) **Goals**: Gradual strength rebuild, reinforce healthy patterns #### 🔹 GENERAL RULES * Start light (50–60% of previous weights) * Perfect form > heavy weight * Pain = stop and regress * Log symptoms post-workout (tightness, weakness, etc.) #### 🔹 RECOMMENDED MODIFIED ROUTINE | Movement | Recommendation | | --------------------- | ------------------------------------ | | Bench Press | Floor press or dumbbell neutral grip | | Overhead Press | Landmine press (safer on neck) | | Pull-ups/Lat Pulldown | Start with resistance bands | | Rows | Chest-supported row or cable row | | Deadlift | Trap bar deadlift, light load | | Shrugs | Skip for now | | Core | Dead bug, bird dog, side planks | --- ### 🧠 Ongoing Strategies * Warm-up neck and scapula before every workout (5–10 min) * Use heat post-workout if tight * Keep training **postural muscles** even when symptoms fade * Consider ergonomic adjustments if you work at a desk --- ## ✅ Track Your Progress You should begin seeing: * Decreased pain/tightness in neck/shoulder * Better posture and arm control * Return of strength in right arm If symptoms **don’t improve after 6–8 weeks**, or **worsen**, follow up with: * Neurologist (for nerve conduction studies if needed) * Physical therapist (hands-on correction and progression) --- Would you like me to: * Put all this into a **PDF routine sheet**? * Build a **modified 3-day training split** for your current gym status? Let me know how you want to use this.