TweetTherapy is dam killing me. I feel like a total newb. I push myself so hard by the time therapy/rehab is over. My arm is shaking so bad.. Lol.
So we have added many more exercises.
Everything is 3-5sec hold x2sets
Side lying external rotation with 3lb weight.
Hold for 5 sec repeat 20 reps x 2sets
Low rows with bands
Hold a band between both hands palm up in front of me , elbows at my sides. Pull outward to the sides with both hands Keeping elbows down at my side. 20 x 2sets
Standing with bands.
Elbows down to the side , hand in front of me i perform and external rotation 20 reps x2
Followed by internal rotation with band.
20rep x 2
Tricep extension 2 sets black bands
5 sec down , hold for 3 sec,...slowly retract 5 sec to starting position
Wall presses w/ towel. Forward and side.
These kill me.im so spent when doing these.
It takes everything i have to push up the wall.
I can get about 3/4 with elbow in front of my body. I cannot yet rotate my arm enough to do a proper pressing motion. Cannot get the elbow/ arm to the side of my body and hand upward as if im doing a press. It will take some time.
Bench press (lol)
Laying on my back i have a pvc 1"pipe with an ankle weight wrapped around it.
I do 25 or more presses...very slowly down and up count to about 7 each way.
Laying on my stomach on the table with my right arm hanging off the side i do a
one arm row
Reverse fly /Read delt raise
Then keeping my arm in a straightened position hanging off the table i raise my arm to my butt.. Behind me without causing pain.
Plus all my normal exercises and stim. Finish with ice.. Done in about 2 hrs
See the ortho Wednesday.
More physical and strenuous Stretching should be in the works. Also, im pushing for my cardio jogging/running and see about pushups. Evennif she will allow them from my knees i will take it.. Better than nothing.
Will update after my app.