My PT is now focusing on strengthening my shoulder muscles and, let me tell you, the exercises are not easy. The following are those that were added in the last week or so.
STANDING OVERHEAD PRESS WITH BAR
I started out using a PVC pipe with no weights on it.
Now, at home, I am using a “folk art” walking stick with a three-pound ankle weight wrapped around the middle.
I’m going to increase the weight one pound at a time, eventually adding a second ankle weight. It may seem that three pounds is not a big deal but, let me tell you, NO pounds was a big deal for a while.
STANDING SHOULDER FLEXION WITH RESISTANCE
I can’t do this with a band yet, so I am doing it with a one-pound weight and can barely get waist high. I hope to be able to migrate to a band pretty soon.
STANDING SINGLE ARM SHOULDER ABDUCTION WITH RESISTANCE
Once again, using a one-pound weight. This one is REALLY tough.
SHOULDER EXTERNAL ROTATION AND SCAPULAR RETRACTION WITH RESISTANCE
Wow – that was a mouthful. I can actually use a band with this and am making my 30 reps easily.
WALL PUSHUPS
Pretty easy – I could do more than my fifty, but a regular push up? Forget it! However, I can at least push up from the dinner table now!
SERRATUS PUNCH
I have to do this last. If I do it in the beginning of my exercises, I can barely lift my arm afterwards.
These are some others I do, but I don’t have pictures.
Lying on a bed, lift my weighted cane up and behind my head. I can almost touch the bed behind me now.
Bicep curls with a band.
Lat pulldowns with a band.
Double arm lift – stand against a wall and slowly lift both arms as high as you can and hold them as long as you can.
Side arm lift – lay on your side and lift your arm straight up and a bit behind your head. This exercise causes pain, so I am cautious with it.
I think that’s it (for now).
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