TweetThere 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!

TweetToday 1hr 30min rehab/therapy.

Started off stretching me out on the table.

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

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Originally Posted by macedog24

Today 1hr 30min rehab/therapy.

Started off stretching me out on the table.

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

Tweetgood for you mace. back to the grind with as much as you can possibly do. that is motivating man

Tweet

Originally Posted by guns01

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.

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Originally Posted by macedog24

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

Tweet

Originally Posted by guns01

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.

Tweet

Originally Posted by macedog24

The one symptom i have is called a popeye arm. And i look deformed.

sorry to hear that brother

TweetAlso 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.

Tweetyou are moving and getting blood and fluids moving as well on top of your rehab. that in itself should help the process out a ton man

Tweettodays therapy
Before we began everything i decided to talk about my shoulder in detail and really press the issue about there seems to be no rotation in the socket.
She agreed it seems to be froze/bound up.
So we changed some stretching and table work. Placing a ball behind my delt pressing the shoulder forward and with my arm out to the side in a 90 degree angle , i would push her hand with an internal rotation for 10 seconds. The allow the forearm to fall back like flexing my bicep(position). Each time i had a better stretch allowing my arm to fall back closer to a normal flexing position.
Dam i was sore and im sure i will be sore later but its well worth it. I wiah we had begun these sooner.
I did all my normal exercise. Lasted about 1.5hrs of therapy.
Afterward i went to the gym.
35 minutes of the arch trainer.. Added 3 minutes was of a cool down. 4 , 3, 2 done.
I would go 3 minutes level 8 incline 1minute level 4 and repeat. Until finished. Resistance stayed the same at 10.

Will go back tonight to Do more cardio and get in a real workout and stretch.
Ive been cleared for a bunch of tricep exercises, some closer grip pulling exercises, Rows , some bicep work, also.
Legs.

TweetJust finished up my second session today.. Update when i get home.
See ya in a few.

TweetSo last night hit the gym again about 11:30pm. got outta the gym about 1:10am.
Started off 15minutes arch trainer
Leg extentions
Leg curls
Seated calf raises
One arm preacher curl
Tricep ext. 3 sets workwd up to 100lbs. Was worried about putting pressure on the front of the shoulder so kept things lighter than normal. But better than doing no weights.. Had a good pump. Changed grips from a v grip to straight bar. Only did 2 sets with the straight bar. I could definitely feel more of a pull in the front on the right shoulder. So i didnt wanna chance it.
Moved over used v grips for seated low cable rows. Used light weight but kept constant TUT. Nice and slow movements.
Moved over to the pec deck.
Used one arm adjusted for a good stretch. Used very light weight. Did 4 sets of like 30 reps. Didn't feel a whole lot but each time i will try increasing a little as long as everything stays safe.
Moved over to seated machine rows.
Did 3 sets light weight i think maybe 70-80lbs. Slow and strict. Constant tut.
Did a variety of stretching then moved back in for 30 minutes of the arch trainer.
Was a good day i will say. Hit the gum twice.

Tweetprogress is good mace. any progress at all man

Tweet

Originally Posted by guns01

progress is good mace. any progress at all man

Gonna try and hit the gym twice most days.
Time to actually make what i consider progress and a feeling of some what normal.
Thia right arm just doesnt rotate . its locked in place making things very difficult.
Now i need to get down a routine for what i can incorporate for each body part.