things ive learned from shoulder surgery

well its a slow process this recovery thing and well it sucks but we all are to expect that I suppose.

1. start with the bands not sure what there called but I know the colors are different tensions.
2. stretch the hell out of it daily keep that sucker nice and mobile it make a hugh difference
3. kettle bells. these things where the hardest most painful tool but found great results. I did/do all kinds of things including bench work they really are a magnificent tool and aided a lot in the beginning stages of recovery.
4. all those light rotator movements do them
5. stretch some more.
6. I might catch some heat with this but work through the pain. not crazy but constently push forward you have to. atleast I do and progress has been steady
7. rest. if the body says take a few days off do it. you'll come back stronger. listen to your body don't rush healing
8. nutrition. my diet sucks ..lets not even call it a diet I eat anything I want and look the part but I make sure im getting lots of dark green veggies and BCAA as well as fish oils and vitamins to support the healing . i'll clean my diet up here shortly because progress is where I want it but tonight im eating cookies after dinner again.
9. stay consistent I write out daily my progress and know each week where my new goals should be placed. then attack them.

this has been working for me . heavy barbell work may be a thing of the past and I can live with that but dumbbells are not so heavy weight ..I'm coming for you. in 4 months and im already at 90lb dumbbells so I know now mentally the 135s are any longer that far off. time and consistently it shall return .

a lot of this is pretty basic when I reread it but KISS it.. Keep It Simple and Stupid. the strength shall return

Hoping for a speedy recovery for you bro.

great write up on what you are doing gauge. be pretty cool if you did a log to track up your progress and noted exactly to a t what you are doing from nutrition, supps, to mobility/prehab/rehab work man

great post. thanks

Good information. Thanks. Keep us posted how it goes

thanks folks. I don't know if I could really log it as I'm fairly far down the recovery path but when I find new things i'll add them. today I was thinking of how important hand placement is. that's kind of why barbells don't work anymore. I find I need flex in the wrist. that strict placement causes shooting pain where a slight twist give an angle that relieves most of the pain and still triggers the muscles to work.

flat benching with kettle balls .. ya it sounded odd but my neighbor told me about it , he did it when he had surgery. felt cross fitter to me but hot dam.. holding that ball straight up and balancing it was a mofo. weight what weight.. I had to start with the 3lb and work up. its an odd feeling but really impressed with how it worked.

it sucks picking up 135 on the bench knowing I can lift it but not being allowed because of the front delt and neck going into pain mode. also on barbell movements I can physically feel my shoulder knuckle moving around. not cool. dumbells allow you to change so much ..

now I did not have rotator surgery. this was tendon tear and biecep issues with big ass bone spurs tearing into stuff. only later did I find I have no cartilidge left in there either. bummer. had it been a rotator cuff I many not be healing as fast as I am and training may have taken a different path.

Great thread points


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Great write up thanks Gauge

Nice thread brother