Physio
Wall ext rotation ROM work (elbow at shoulder height)
Sharipovas
Bear Crawls (4 directions)
DB external rotation stretching
ART and massage
2 Likes
Yesterday I did my physio exercises.
Today I received a cortisone shot in my finger. For a long term injury, hurt it playing lacrosse almost 3 years ago. I don’t know if the shot was the right call. Doctor told me it may help with pain or it may weaken the ligaments. Seems like a bad trade-off but she suggested it so I went ahead.
2 Likes
Physio
Weighted Bear Crawls (front, back, and sideways)
ART and Massage
2 Likes
DB ext rotation stretch
Lying extended arm stretching
Tennis ball rolling
Stick mobility
Wall ext rotation, shoulder height
2 Likes
Stick Mobility
Tennis ball rolling
DB ext rotation stretch
Lying extended arm stretching
Wall External rotations
Lying DB protraction roll
1-arm DB overhead press
2 Likes
Physio
DB Curl and Press
Partial kneeling pushups
Plank w/ front back motion
Pike to pushup position
ART and Massage
2 Likes
Loop band shoulder exercises
1-arm KB Rows
Partial kneeling push-ups
Unloaded 3-way shoulder raises
Tennis ball rolling
1-arm DB curl & press
Dead Bugs
Loop band 3-position touches on wall
Finished with some stretching
2 Likes
Tennis ball rolling
KB Lying ABCs
Loop band shoulder exercises
KB Lying Protraction Roll
Towel Ext Rotation stretch and pull
KB Row
2 Likes
Physio
Weighted Bear Crawls
Dowel Overhead Squats
Swiss Ball IYTs
ART and massage
2 Likes
Finally have power back in my gym and tested out my new Wahoo heart rate monitor. I tried to keep my HR at 130 bpm. It was way lower intensity than I expected so I’ve been going pretty hard on my LISS sessions. I should lookup what my HR zone is but 130 sounded about right. Couldn’t keep below 140 on jump rope but rowing and biking was easy to pace. This was one hour.
3 Likes
Loop band shoulder exercises
Stick shoulder mobility
Lying DB Protraction rolls
Unloaded IYTs
Back Squats 3 x 10
Nordic Ham Curls 3 x 8
1 Leg Calf Raises 3 x 15
3 Likes
Looks like the rehab is going well!
1 Like
It’s getting better but I’m still lacking a lot of ROM and I’ve lost 10+ lbs of muscle
LISS Live Concert Series
Pearl Jam - Live on Ten Legs
20 minute bike
20 minute row
20 minute bike
Finished with Bear Crawl position Rotations, Lateral KB Swings (8 lbs), and Stick mobility drills
edit: ohh and looooots of snow shovelling
2 Likes
45 min massage, focusing on shoulder region
2 Likes
Surgeon follow up this morning, all seems good.
Lying KB protraction rolls
First stage of Turkish Getups
Stick mobility
KB Rows
3-way DB Shoulder raises - 5s
2 Likes
Physio
Plate Raises w/ Twist
1-arm Overhead KB Walking lunges
TRX Pushups
Inchworms
Med Ball Pushups
1-leg Balance tennis ball catch + throw
ART
2 Likes
Bike
YTWLs
Stick mobility
3-way shoulder raises
Partial kneeling push-ups
1-arm overhead reverse lunges
Back Squats
Nordic Ham curls
1-Leg Calf raises
1 Like
Physio
Wall slides & Sharipova’s
Pike Pushups and Cobras
Assisted Dead hands
Lying (on chest) DB int/ext rotations
ART
2 Likes
5 min Row
Deadlifts: 3 x 10 at 225
Assisted Dead Hangs: 3 x 5 x 5 seconds
3-Way Shoulder Raises 3 x 12 with 5s
Swings: 3 x 15 at 60
Lateral KB Swings: 3 x 12 at 8
Partial kneeling Pushups: 3 x 10
2 Likes