It was fantastic to get back in the gym today; it’s been a long time coming. I never thought I would miss it but I have.
My rehab started today under very close scrutiny from coach. I had clear instructions that I wasn’t to go over 6 on the pain scale. 1 being no pain and 10 agony.
The weights I was using were very light, however it still hurt and was a challenge to start with. At the moment I’m doing reps of 5 for each exercise, it doesn’t sound like much but some of the exercises are a struggle.
I started off with a good warm up and I used a tennis ball to get warmed up, very simple exercises to get some mobility into my shoulder and it didn’t take long to get warm.
I did a total of 13 exercises as follows.
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. Lateral arm raise
8. Bent over fly
9. Bent over kick backs
10. Front raise
11. Bent over rows
12. Arms straight in front of chest up and down scissors
13. Arms straight in front of chest over and under scissors
From there it was to the wall with the tennis ball to do large circles pressing against the wall with my weak arm. A small rest and then onto arm high and throw the ball against the wall and catch it for a minute on each arm x3. That sounds easier than it actually is.
Straight after the work out I iced my shoulder or more to the point my left pec muscle as it’s the scare tissue that is causing the pain in my shoulder.
The workout went very well and some of the exercises are easier to do than others but as time goes on and we start to add bigger weights and more reps it will start to get a bit harder. Right now it’s important to take it steady and not cause any injury by over training my shoulder. Take it steady now and see the gains later.
Over all it was good to get back to some form of training, my left pec has been feeling very tight and sore for most of the time and already feels much better for being worked. As for the bone it is deformed but it has knitted and seems to be OK. It has a very large calcium build up on it and the bone is sticking up and apparently that is quite normal.
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