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The gym is under some construction. Walked around did some cardio yesterday evening.
I feel so awkward. Its honestly hard trying to get myself into a schedule routine right now. Trying to figure out what i can and cant do. What is to much and what is a No no. Im gonna try and reach out to my ortho and see if i can implement some heavier weights. And see if i can use the pulldown machine. And maybe tricep dip machine. Preacher curl and a few others. pulling exercises.
Even bench with just the bar if she will allow it. Even seated bench .....
There are a lot of uncertainties. One thing for sure.. After seeing the surgeon come july 3rd. I want to be ready/able to go back to full duty. 5 month on a very limited income has made things very difficult. So it will be worse if i go back on light duty with heavy restrictions.. So i wanna push as hard as i can (smartly)without causing more damage.
At the 6 month mark i wanna have most of my mobility and range of motion back!
Trying to get the right arm/shoulder to a full above the head stretch.
Also worked on the side range of motion.
First exercise was new.
Double straps hanging from above my head down to my thigh (height).
Take one in each hand, with palms facing me and arms fully extended straight out in front of me I walk forward until both arm are pulled upward above my head and my arms are now being pulled behind me. Hold this position for 5 seconds. Repeat for 20 reps. I was definitely feeling this stretching out my right arm/shoulder. The pain/soreness was comparable to my first few weeks of therapy..
Definitely need to get this arm to full rom.
Im very flexable to begin with. So i would compare this to about 70% range of motion.
Best way to describe this is a cable crossover .
Begin with my right arm pulling a (band)from thigh high on my left side. Bring my right elbow up in a chicken wing position shoulder height then extend my arm out to the side so my arm is straight out. Hold and bring back slowly .. Repeat for 20reps.
Like a half of an X. If you can picture that.
Then i performed all my normal band exercises. Everything is with the black bands.
Followed by laying chest down on the table.
one arm rows 7lb
Reverse Flyes 5lb
One arm Rear delt raise 5lb
Bicep curls 7lb
Supination curl 7lb
Reverse curl 7lb
Wall push ups
Standard 20
Miltary 20
Diamond 20
When done went to the gym
20minutes arch trainer
Leg extentions
4 set -15 reps
Leg curls
4 sets 12-15 reps
Seated Calf raises
4 sets 10-15reps
Back in for 20min arch trainer.
Called left a message for my ortho.
Asked if im able to lift 45lb plates using both hands.
Also will confirm about using overhead pulldowns for stretching and range of motion purposes. Little to no weights.
Hopefully i will get a call back tomorrow.
Using the black bands and stretching them how i do when doing certain exercises. I can definitely say im pushing/pulling more than 45lbs. It also took more than 45lbs of pressure for me to break the last black band.
Crossing my fingers.
Forgot to mention used the foam roller
And performed OH extentions
And flyes
Trying to get the right arm/shoulder to a full above the head stretch.
Also worked on the side range of motion.
First exercise was new.
Double straps hanging from above my head down to my thigh (height).
Take one in each hand, with palms facing me and arms fully extended straight out in front of me I walk forward until both arm are pulled upward above my head and my arms are now being pulled behind me. Hold this position for 5 seconds. Repeat for 20 reps. I was definitely feeling this stretching out my right arm/shoulder. The pain/soreness was comparable to my first few weeks of therapy..
Definitely need to get this arm to full rom.
Im very flexable to begin with. So i would compare this to about 70% range of motion.
Best way to describe this is a cable crossover .
Begin with my right arm pulling a (band)from thigh high on my left side. Bring my right elbow up in a chicken wing position shoulder height then extend my arm out to the side so my arm is straight out. Hold and bring back slowly .. Repeat for 20reps.
Like a half of an X. If you can picture that.
Then i performed all my normal band exercises. Everything is with the black bands.
Followed by laying chest down on the table.
one arm rows 7lb
Reverse Flyes 5lb
One arm Rear delt raise 5lb
Bicep curls 7lb
Supination curl 7lb
Reverse curl 7lb
Wall push ups
Standard 20
Miltary 20
Diamond 20
When done went to the gym
20minutes arch trainer
Leg extentions
4 set -15 reps
Leg curls
4 sets 12-15 reps
Seated Calf raises
4 sets 10-15reps
Back in for 20min arch trainer.
Called left a message for my ortho.
Asked if im able to lift 45lb plates using both hands.
Also will confirm about using overhead pulldowns for stretching and range of motion purposes. Little to no weights.
Hopefully i will get a call back tomorrow.
Using the black bands and stretching them how i do when doing certain exercises. I can definitely say im pushing/pulling more than 45lbs. It also took more than 45lbs of pressure for me to break the last black band.
Crossing my fingers.
Forgot to mention used the foam roller
And performed OH extentions
And flyes
Forgot to include at the gym i did seated ab crunches 3 sets 50
Also seated machine back extentions
3 sets 50
good for you mace. back to the grind with as much as you can possibly do. that is motivating man
I m wondering is the arm at a point that it isn't going to go beyond the stretching and rom ive been doing everyday. Could the new placement of the bicep tendon drastically reduced my normal positioning. Or is it possible that the bicep tendon has been shortened to much and then anchored down.
I just want to be able to move my arm and place at my side like doing a shoulder press.
Dont wanna seem like im crying. Im not. I had. Labrum/rotator surgery on the left arm in 2002. It didnt include the bicep tenodesis.
It was a slow process, sore, stiff. And had to get my r.o.m back. But at no point was i unable to wipe my ass or rotate my forearm upward to 90 degrees to be in a shoulder press position.
I will be honest im only about 45/50 degrees.
Compared to 90 where we need to be.
Frustrating is an understatement.
Also everytime i use the arm including therapy. This swelling comes back. My arm is like a football.. The week on vacation. With no real use or therapy swelling was down big time. My arm looked better and felt better.
Hope this isnt going to become the norm.
Everytime inuse the arm it swells. Other wise how would i do anything.
I m wondering is the arm at a point that it isn't going to go beyond the stretching and rom ive been doing everyday. Could the new placement of the bicep tendon drastically reduced my normal positioning. Or is it possible that the bicep tendon has been shortened to much and then anchored down.
I just want to be able to move my arm and place at my side like doing a shoulder press.
Dont wanna seem like im crying. Im not. I had. Labrum/rotator surgery on the left arm in 2002. It didnt include the bicep tenodesis.
It was a slow process, sore, stiff. And had to get my r.o.m back. But at no point was i unable to wipe my ass or rotate my forearm upward to 90 degrees to be in a shoulder press position.
I will be honest im only about 45/50 degrees.
Compared to 90 where we need to be.
Frustrating is an understatement.
most of the guys i have known that have had various tendon surgery normally dont get 100% full range of motion back. i do know a couple that have but not to many. one really good friend of mine had his distal and the same tendon that you did done and he is like brand new. doc was blown away because he is older and only needed a few weeks of rehab before he was good to go
most of the guys i have known that have had various tendon surgery normally dont get 100% full range of motion back. i do know a couple that have but not to many. one really good friend of mine had his distal and the same tendon that you did done and he is like brand new. doc was blown away because he is older and only needed a few weeks of rehab before he was good to go
The one symptom i have is called a popeye arm. And i look deformed.
All i can do is ride it out and see what happens.
Just got back from the gym. Its pouring.. Lol
What a coincidence.
Again im very limited on exercises. I cant do legs everyday..haha.
So i hit the arch trainer for 15 minutes.
Moved over to the elliptical for 10 minutes. Was feeling kinda klunky. So i stopped and did some Seated crunches. Then used the pec deck for some stretching the right shoulder/chest. Was very careful. Performed this with my arm out in front/side at a 90% angle instead of arms straight out. This is what i was told to do by the therapist so im listening...
I did use the pulldown for some stretching. No weight just trying to get that arm into the press position and up fully extended. I also used my left hand to pull my left elbow slightly forward while in the press position.
It is so tight in the shoulder, feels like the beginning of therapy how sore i was every time she would stretch me ..
I sat at the preacher curl using my left hand to make sure i didnt hurt myself while Doing a single arm curl. Only 10lbs full extention. Constant tension on the bicep.
Then i went back in and did 20 more minutes on the arch trainer.
Followed by the seated hand bike. 5min forward and 5 min backward rotation.
Doesnt seem like much..
Now im gonna through my ab workout at the house before bed.
Update when done.
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