Mandy Wilson R.M.T

This weekend is the 1 year anniversary of some really sh*tty stuff but who cares because it’s being replaced by return to work, a heathy and much happier me! Sun is out, taking the new girls for a walk (gotta have a sense of humor or you don’t have trauma🤷‍♀️🤣.
Hope everyone is taking advantage of the weather. Have a safe and happy long weekend!

Been busy😉

Side-Lying External Rotation

Lie on your side with your knees bent comfortably. Use a pillow or your bottom arm to support your head. Keep your top arm tucked against your waist with your elbow bent to 90°.

Start with your forearm resting low toward the floor, then slowly rotate your arm upward toward the ceiling. Keep your elbow firmly against your body and avoid letting your torso roll backward.

Move slowly and with control—this exercise is much harder than it looks!

10 reps on each side.

We’ll eventually add weight, so for now, focus on proper form and controlled movement.

V Lifts

Building on the stretch from the first two weeks, where we performed this movement lying on the ground with our thumbs up, we’re now going to do it sitting or standing.

Start with your arms by your sides and thumbs facing up. Slowly raise your arms into a mild V position, reaching from your waist to approximately head level. Keep the movement controlled and maintain good posture throughout.

Pay close attention to any pinching, nerve pain, or discomfort. If you feel pain, stop and reset your position. This exercise can commonly trigger symptoms, so focus on quality movement rather than height.

We’ll eventually build on this movement with weight, so for now, focus on posture, control, and pain-free movement.

10 reps.

Lying Ceiling Punch

Lie on your back with your knees bent to a comfortable position. With one or both arms straight up toward the ceiling, gently punch upward, allowing your shoulder blade to lift slightly off the floor.

Keep your elbows straight and let the shoulder blade—not your body—create the movement. Avoid rolling or lifting your torso backward. Slowly lower back down and repeat.

10 reps.

BEGINNER STRENGTH SERIES (post mastectomy or chest surgery) Scapular Squeeze

Sit or stand tall with your arms relaxed. Gently squeeze your shoulder blades back and down, as if you’re sliding them toward your back pockets. Hold the squeeze, then relax.

Avoid shrugging your shoulders up toward your ears. If you notice your neck muscles taking over, place your arms down by your sides and focus on engaging only the muscles around your shoulder blades.

Repeat for 10 reps.

New things Amanda (Mandy) Wilson RMT!

Double Arm Lift – Step-by-Step Instructions:

1. Lying on the floor, arms resting by your sides, thumbs turned to the sky.
2. Engage your core gently and keep your shoulders relaxed away from your ears.
3. Slowly lift both arms upwards to your head keeping a slight bend in the elbows if needed for comfort.
4. Raise your arms only as high as you can while maintaining control.
5. At the top of the movement, pause briefly for 2–5 seconds, breathing steadily.
6. Slowly lower both arms back down to your sides in a controlled manner.
7. Repeat 3-5 times, moving smoothly without momentum.

Tip: Focus on slow, controlled movement rather than height or speed. If you feel tension in your neck or shoulders, reduce the range of motion and keep your shoulders relaxed throughout the exercise. If you have one side that is tighter, use the stronger arm to aid in this movement.