110 Injury Protocols for Gymnastics

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The first step in injury recovery is to rest so that the pain can dissipate. 

Once my clients are pain free with daily activities, then I start rehab exercises.

Here are the key variables I keep in mind:

1. Force
2. Range of Motion
3. Speed

Keep in mind that what causes pain sensation for one person may not cause pain for another even if they have a very similar injury. 

Choose exercises that allow you to move with little to no pain, then progress methodically from there.

Ring Muscle Up example progression:

1. ​Shoulder CARs​
2. ​Pec Isometrics​
3. ​Hands Elevated Scap Pushup​
4. ​Hands Elevated Pushup​
5. ​Scap Pushup​
6. ​Pushup to Yoga Block Target​
7. ​Pushup​
8. ​Depth Pushup​
9. ​Neutral Grip Depth Pushup​
10. ​Ring Pushup​
11. ​Top of Dip Hold​
12. ​90 Degree Dip Isometric Hold​
13. ​Stationary Dip​
14. ​Weighted Dip​
15. ​Ring Dip Shrugs​
16. ​Strict Ring Dip​
17. ​Kipping Ring Dip​
18. ​Ring Muscle Up​

Chest to Bar example progression:

1. ​Shoulder CARs​
2. ​Lat Isometrics​
3. ​Scap-only Dumbbell Row​
4. ​Elbow In Row​
5. ​Half Kneeling Single Arm Lat Pulldown​
6. ​Scap-only Pulldown​
7. ​Lat Pulldown​
8. ​Rig Hang​
9. ​Scap Pullup​
10. ​Tempo Strict Pullup to 90 Degrees​
11. ​Tempo Strict Pullup​
12. ​Tempo Chest to Bar​
13. ​Strict Pullup to 90 Degrees + Fall Through​
14. ​Strict Pullup + Fall Through​
15. Strict Chest to Bar + Fall Through
16. Strict Chest to Bar + Chest to Bar