Shoulder Rehab – Making Progress
Over the weekend I did a dead hang from a pull-up bar with scapula activated (pulled back and down). Didn’t time myself, just did it as a test so I hung as long as I could keep very strict form. This morning my adducted lateral rotation stretch didn’t hurt as bad, and when I activated my scapula I was able to get more range of motion without any additional pain. For the exercise I upped the weight to somewhere in the 3-5 pound range, I used my lunch bag so I’m not sure about the actual weight. It has a bowl, a can of soup and a glass jar in it.
My side lateral rotation stretch didn’t hurt as bad either, but I wasn’t able to get more range of motion out of it. Instead of my usual isometric contraction I used the purple band so I could start working on strengthening my range of motion.
I only did 1 set of each exercise, and I worked both shoulders.