Training went well again today and coach increased my warm up and cool down loads. To end the training I tried an elevated press up on the bench but it was a bit early in my rehab and it ended in me on the floor in a heap.
But before that the work out warm up now consists of the following:-
1 Wall slide
2 Marching arms with inward twist
3 Black band stretch behind head and back
4 Wall press up at arm’s length
5 Arm lift, holding wrist with other hand as resistance
6 Tennis ball circles against the wall
Then it was straight into my first 6 exercises with no rest in between exercises and then a 1 minute rest before completing the set.
1. Front delt touch
2. Forward and backward elbow rotations
3. Lateral elbow raise
4. Inward – outward rotations
5. Rotational arm curls
6. From hip high pull snatch
7. 1 minute rest
8. Lateral arm raise
9. Bent over fly
10. Bent over kick backs
11. Front raise
12. Bent over rows
13. Arms straight in front of chest up and down scissors
14. Arms straight in front of chest over and under scissors
After a minutes rest I went through the whole set again with a short rest between each exercise, the last set was followed by the warm up/down exercises and High Ball Bounces against the wall, a minute in each hand for 6 minutes.
My end goal was to try and complete an elevated press up on the bench. I started in the bottom position of the press up, to allow for any problems I may have. The second I put any weight on the shoulder it gave way and I shot off the pain scale indicator. It was like having a red hot poker pushed through the centre of the bone. It didn’t last long, just enough to give me a warning not to do it again.
Coach strapped me up with ice for 20 minutes and we discussed the next few weeks rehab program. As long as I don’t go daft it should all go to plan and I will be pushing out the press ups very soon.
So all in all a good work out as rehab goes, it does feel a bit slow and at times a bit limp but it must be done slowly so I don’t cause any injuries to the bone or surrounding muscle. Still working at the 6 mark on the pain indicator will ensure I behave.
Have a great day.
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