Prehab/Rehab Notes

Based on all the stuff from PT.

NB: external rotation is rotation such that the main limb is rotating away from the body - hip external rotation has the front of the thigh moving outwards if you're in hip extension.
We hit a variety of exercises, so the list first:

Hips
* Sidesteps (with band)
* Monster Walks (with band around ankles)
* External Rotation mobe (lie on back with knees at 90, have one knee fall towards the floor without rotating your hips)
* Prone External Rotation (now with ankle weights)
* Clamshell with band
* "Squeeze Bridge" (this was with the "circle" thing orinally)
* Wall Ball Squats (single-leg squat with a med ball between a wall and your inactive thigh; start at about a quarter squat and keep all the weight on your heels)
* Single-leg bridges (inactive leg extended, don't let your hips rotate)

Neck
* Occipillow neck curl
* Occipillow rotation
* All-Fours Rotation
In all cases, trying to avoid recruiting the traps/pulling the head back

Shoulder
* IR/ER/45-degree --> IR and ER can be done with elbow at side, or as 90/90
* Standing CAR
* All-Fours CAR
* Wall Balls - front, side, taps (noon, 1:30, 3pm)
* Ys and Ts with light dumbbells
* Wall Walks (nowadays we're doing these with straight arms)
* Rows (banded, originally)
* "Scap Slides" or whatever on the wall (should do these throughout the day anyway)
* Banded Scap Slides

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That's the "full" exercise list. There's also some diagnostic that needs to be done here.

Important notes:
* My shoulder/back issues are heavily due to my traps sitting too low, so Farmer Carries are also indicated here to help get the damn things to shorten up. This is another benefit to the scap slides.
* Hips are rotated a bit with the right one further forward and the left knee collapsing, meaning...
* Left side - missing external rotation range, plus issues keeping that knee "out"
* Right side - missing internal rotation range (potentially)
* Torso - some rotation towards the right side

Would be interesting to test what issues are actually coming up when I back step on the wall; you'd think the left hip being rotated "back" would actually help get my hips closer to the wall when turning that hip in, so maybe this is more a torso rotation problem.

The missing external rotation range on the left side is noticeable but may be a result of comparing against a right side in which the hip is already far forward. That being said, the inability to get into that same position on the left is a problem.

To be honest, I think that rolling out the area around the hips is the key there. That hip release trick from Starrett and Waterbury could also be a good thing to look at.

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Proposed routine:

Rolling/Mobes
* Upper back Foam Roll
* Upper back Double-LAX
* Hip and Quad
* Open Book Stretch

Exercises (for now):
* Neck curls
* Neck rotations
* Band Clamshells
* Ball Circles
* Scap Slides
* Wall Walks
* Side Steps
* Monster Walks
* Ys and Ts
* ER/IR/45s

Question occurs whether it's worth splitting these up somewhat, e.g. having a stretching day or...something. Presumably the couch stretch and some hamstring stretching comes in here somewhere. The ideal here would be some full-body massage every so often...