I had another physical therapy session for my shoulder today. I have been really bad about logging my sessions, but have been going twice a week. With the exception of a few weight increases, the sessions have consisted of the following:
A 6 minute warmup on the Upper body ergometer. 3 minutes forward, 3 minutes backwards.
Cable ER (elbow at side): 5lbs, 3 sets of 15
Cable IR (elbow at side): 15lbs, 3 sets of 15
Cable pull to shoulder (cable set at shoulder height),20lbs, 3 sets of 15
Scap plane lateral raise 8lbs, 3 sets of 10
Prone DB rows, to the waist:25lbs, 3 sets of 10
Prone T’s: 5lbs, 3 sets of 10
Prone I’s (hands go to hip): 10lbs, 3 sets of 10
Side lying external rotation + side press + eccentric rear delt flye* 7lbs, 3 sets of 10
Inclined Ball pushup (hands on ball elevated on mini tramp): 3 sets of 10
This was followed by 10 minutes of Ultrasound, then some deep massage right in the area where I have pain. Next she did some range of motion tests, as well as IR and ER against her resistance to test my strength. The session ended with 10 minutes of electrostimulation and ice.
I'm about half way through my prescribed amount of PT, and I think it's really making a difference. I have not experienced any shoulder pain in the gym, but I am still avoiding overhead pressing movements. The therapist said that maybe in another week I can try adding some OH presses back into my routine.
*For anyone wondering what a "Side lying external rotation + side press + eccentric rear delt flye" is, i'm going to try to explain it in a little more detail. It starts with a side lying external rotation. Once your arm is fully rotated towards the ceiling, press the weight straight up until your arm is fully extended. Then rotate your hand 90 degrees CCW so your thumb is pointing to the left. From that position slowly lower your arm across your body until it's parallel with the floor, like the eccentric portion of a rear delt flye. That is one rep.
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