Sunday, 12 January 2014

Cross post from ETI: Hyper-mobile shoulders pt. 4

I went for another consultation on the 6th.

My shoulders and upper back were sore as hell. Therapist advised that I get regular massages because I have knots all over my upper back from the rehab exercises. I was having trouble increasing on weights for the movements, so he has split the exercises up into an A/B routine. My exercises were also taking me way too long - I would spend around 50 minutes a day.

So here is my routine now (goal weight in brackets, underlined are new exercises):

Day A

Shrug x20 3kg (4kg)
Side lying external rotation x20 1kg (1kg)
Band external rotation x20 Green (Green)
Band row (elbows out 90 degrees, partial ROM) x20 Red (Green)

Day B

Bent over row (elbows in) x10 2.5kg (4kg)
Bent over row (elbows out 45 degrees) x10 1.25kg (4kg)
Bent over row (elbows out 90 degrees) x10 no weight (4kg)
Mini flys / bent elbow lateral raises x20 1.25kg (4kg)

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