I haven’t been as diligent as I should be, and I feel like I am not making progress. I have done some more study and have decided on a more precise plan of action.
First off, I will warm up the shoulder before stretching it, then do stretching, and then mobility exercises. I have made the executive decision that the exercises will not be the warm up. I will probably do some light arm circles and the hanging pendulum drill as a warm up.
I have also started to wonder if I may be pushing too far in my stretches. Based on all the reading I’ve done the stretches should be relatively pain free before moving on. I should only be stretching to about a “4” on the pain scale rather than the “7-8” I have been pushing to. The reason I was pushing so hard is because you always hear people complaining that their physical therapist causes them tremendous pain during rehab. I don’t know; I’m going to have to think on this one. Maybe I’ll lighten up for about 3 weeks, then push harder again. The isometric exercises don’t hurt as much as the stretches, but my ROM (Range Of Motion) is at about 60% compared to my uninjured side, but my uninjured side doesn’t have great ROM either (that is the side that I tore in my 20’s and rehabbed on my own).
So here’s the drill:
- Shoulder Pendulum Swings – clockwise and counter clockwise, 20 reps
- Shoulder circles – small then large, 20 reps each direction
- Lateral Rotation Stretch in abduction for 30 seconds
- Lateral Rotation Stretch with elbow at my side for 30 seconds
- Lateral Rotation in abduction using a water bottle, kneeling on the floor with elbow on desk
- Lateral Rotation Isometric for 20 seconds