Back to Lyn today! She got me to rotate my arms outwards and she
actually saw improvements in my shoulders (!!). Looks like my scapula (I
think) is controlling the movement of my left arm up properly now, and
the ball of my shoulder isn't pushing out too much, except for the last
bit of ROM. Not sure if I've mentioned this but my left shoulder is
worse than my right and I think she's not too concerned about my right.
I mentioned that I get radiating soreness in my left shoulder, the area
where the lat meets the rear delt. She said that's because the ball is
pushing against something. I wish I could give a better explanation but
I'm shit when it comes to anatomy. She gave me a bit of treatment (the
usual rub around the shoulder blade area).
I have now been given another exercise: dumbbell rows. I start from a
relaxed position with my arm fully stretched out (like during a Kroc
row). I then "set" my shoulders (slight pull in shoulder blades, and
then slight shrug) and row. My arm should only go parallel to my body,
unlike the usual dumbbell row where I aim to contract my shoulder
blades. She said that I can do the usual dumbbell rows with heavy
weights still. The goal of this exercise is to reset my central nervous
system. I am told to start with a 1kg weight, then eventually 1.5kg, 2kg
and 3kg.
So I am now doing the following exercises. I do not need to do them in sequence.
1. Dumbbell shrug (supinated) - 2kg (from 0.5kg a month ago)
2. Side lying external rotation - 1kg (from 0.5kg when this topic was made)
3. Band external rotation - Red band (I have been told to use a green
band to wrap around my shoulders, but use a red one for doing the
external rotation. Green is heavier than red by the way.)
4. Dumbbell row - 1kg
Next appointment is in 3 weeks.
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