Pool work can unload joints and still overload the shoulder. Read scapular control and lumbar pacing before racing volume.
Suggested topic order
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1
Shoulder Arms & shoulders
Shoulder rehab basics: widest ROM joint — rotator cuff, scapular rhythm and load over a pain score. Educational — no diagnosis or dosing.
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2
Lower Back Spine & core
The lumbar spine bears more compressive load than any other spinal region, making low back pain the single most common musculoskeletal complaint worldwide.
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3
Core Spine & core
The core is the coordinated group of trunk muscles that stabilizes the spine and pelvis, transferring force between the upper and lower body during nearly every movement.
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4
Neck Spine & core
The seven cervical vertebrae and the soft tissues that carry the head — posture load, disc and facet pain, and graded mobility work.