Hey Bond007, what exercises did you do for your shoulder recovery?

[kinney1]

I'm trying to learn as much as I can from others what they do for rehab and beyond. Bill has allready responded to me with some excellent posts. I was curious though, what exercises you did for rehab, and what you do now?
Thanks,
Kevin

[jax]

did you see this:

http://forums.jpfitness.com/cgi-bin/...;f=17;t=000005

[kinney1]

Thanks Jax, that is a great link for me.

Bond, if you don't mind, have you since expanded your routine to new exercises? Are you doing any upper body stretches with it?

My PT told me to do my rehab exercises every day, but that really doesn't allow any rest time for the shoulder. I thought it was interesting that you give your shoulder a break a couple of days a week.

Thanks,
Kevin

[Bond007]

The link that jax posted was what I consider "Phase 2". Phase 1 was immediate post-surgery stretching and minor strengthening exercises. Phase 1 exercises were designed primarily to increase flexibility and regain full ROM. I'm not real sure where you are in your rehab if those exercises will be beneficial to you.

Currently, though, I've changed things up just a little. I'm currently doing the Wednesday workout twice a week as my shoulders are more able to handle the workload. I'll do that for another couple of weeks and then I'm going to start in on some more exercises. I just haven't decided what yet.

[kinney1]

Thanks Bond. Keep us posted. It helps hearing what other people are doing for their rehab.

Kevin

[Bond007]

Originally posted by kinney1:
Thanks Jax, that is a great link for me.

Bond, if you don't mind, have you since expanded your routine to new exercises? Are you doing any upper body stretches with it?

My PT told me to do my rehab exercises every day, but that really doesn't allow any rest time for the shoulder. I thought it was interesting that you give your shoulder a break a couple of days a week.

Thanks,
Kevin

It all depends on where you are in your rehab. I'm at a point where the exercises I got from my PT aren't enough anymore and I'm needing to focus more on strength and stability rather than just flexibility. I'm actually pushing around some considerable weight (for my shoulders) so the rest days, imo, are necessary for recovery. When you're mostly working on flexibility and ROM, the "rest" isn't as necessary. In that case, the movement helps more.

Currently, I've been pain-free for almost 4 weeks, except for the "exercise soreness" you get from working out muscles. Once I can get up to doing my Wednesday exercises 3 days a week and still remain "impingement pain-free", then I'll switch over to a 3-day split and hit all body parts.

I won't be doing any overhead lifts and I'll have to work up to doing any bench pressing, meaning no barbell pressing for a while yet. I'll have to be careful with triceps exercises as well as many shoulder exercises. I'll focus A LOT more on back and pulling exercises while still giving some attention to light pushing exercises with limited ROM to start. Also, if I feel any "impingement pain" while working out, the workout is over, I'll head home for my Cryo-Cuff, rest until I feel no more pain (even if it takes a couple of days), and go back to stretching and my Phase 2 exercises for a few days.

At least that's my plan right now. I'm also planning on hooking up with Bill Hartman when I'm in Indy the end of December and get some additional advice.

[kinney1]

I've been going strong with my PT for about 2 months. My shoulder is feeling much better, but it is not ready for regular weight lifting yet. Similar to you, when I do fully recover I will have to closely monitor my exercises. I will probably never do overhead presses, dips, or barbell bench again.

I do feel like I am ready to start incorporating some new things into my routine. The question here is what exercises? I am done seing a PT, so new exercises are up to me and my research. That is why I appreciate hearing about others such as your self.

Thanks again,
Kevin

PS- what is a cryo-cuff?

[Bond007]

Here's a link for a Cryo-Cuff:

http://www.buyaircast.com/cryo-cuff-shoulder.htm

That's just one example, but if you're interested, you can search the net for Aircast Cryo-Cuff. You should find several online stores. The thing is easy to use and comfortable as hell. It's all velcro so it'll fit however you adjust it.

Have you tried the exercises that I've been doing yet? As far as to where I go from here, Bill Hartman has suggested that I vary the angles on the Internal/External Rotation exercises and that I train to build super strong rotator cuffs, like 30 pounds on external rotation. I'm ALMOST there.

Dips are definitely out for some time. I'll eventually get back to barbell bench presses, but I'm going to stick with dumbbells for quite some time. I'm planning on starting out benching by doing floor presses, where you lay on the floor and press the weight up. It limits the ROM to prevent injury while still helping to strengthen the cuff. Other exercises will simply consist of whatever doesn't hurt...unless I get some more guidance from Bill when I see him in December.

(Bill -- hint, hint, hint!)

Jamie

[Bill Hartman]

Shall I pencil you in for time?

Bill

[Bond007]

Originally posted by Bill Hartman:
Shall I pencil you in for time?

Bill

Yeah, sure! Late afternoon so we can close the clinic down and go for some drinks afterwards!

[kinney1]

Have you tried the exercises that I've been doing yet? As far as to where I go from here, Bill Hartman has suggested that I vary the angles on the Internal/External Rotation exercises and that I train to build super strong rotator cuffs, like 30 pounds on external rotation. I'm ALMOST there.

Dips are definitely out for some time. I'll eventually get back to barbell bench presses, but I'm going to stick with dumbbells for quite some time. I'm planning on starting out benching by doing floor presses, where you lay on the floor and press the weight up. It limits the ROM to prevent injury while still helping to strengthen the cuff. Other exercises will simply consist of whatever doesn't hurt...unless I get some more guidance from Bill when I see him in December.

(Bill -- hint, hint, hint!)


Bond,
I think we are similar points in our recovery. I haven't tried the scapular pushups, so your post was helpful. I also have not increased the weight on my external rotators yet, but probably should.
Thanks again.

[kinney1]

i'm thinking of adding db squats or db deadlifts so that i am doing at least one compound lift.

do you guys think this could exacerbate the impingement, or do you think it is ok?