Busy busy week…
I’ve only had 6 physical therapy sessions and I’m seeing good progress already. We are mainly working on range of motion exercises with some stretching and a little bit of resistance training. The first big step for me was finally being able to lay my arm flat on the table next to me while lying down (yes, this affected my sleeping too). That happened at the beginning of the third session! I would have to prop it up on something because it wouldn’t go all the way back and it was wicked uncomfortable.
She is still doing the massage-like rubbing over my shoulder and arm. Last week I was still so sore on Wednesday from Monday’s session (it felt like a bruise on my whole upper arm), that she worked on the space between my neck and shoulder and my upper back. Oh boy! That felt really really good – like a strong massage – but was painful too. Good pain I keep reminding myself.
There are a dozen exercises I do consistently while at PT and I do about three quarters of them at home too at least once a day. Between the muscle/massage work and manual stretching that she does to my arm and all those exercises, I am BEAT when I leave. However, before I leave, I get to lay down with a ice pack and just relax and that feels amazing.
What types of exercises am I doing?
Laying on my back, holding a cane/broom handle/hanger with both hands shoulder width apart, straight arms bring them all the way down then slowly up overhead as far as I can go (just kissing the pain, not making out with it – PT quote) and back down, 10 times. Then arms straight overhead push the cane out like you are stretching your back, 10 times. Then I flip my right hand to underhand and put that elbow down on whatever I’m laying on and bring my left arm up so the cane is at an angle and push my right arm out to work on external rotation, 20 times. Stand up, hold end of cane with right hand and use left hand to push hand/arm up at a 45* angle from body, keeping right arm straight, 10 times.
Pole work 🙂 With my elbow bent at a right angle, push forward against the pole (or wall), 20 times, repeat so you push forward, externally, internally and backwards – working on muscle strengthening.
Pulley – hold on to the ends of a rope attached to an overhead pulley and use left arm to pull right arm up – a good stretch and good range of motion, 2o times. Have to continually focus on bringing my shoulder blade down in the back and not hiking it up to my ear every time.
Wall climbs = torture. Stand near the wall, slowly walk fingers up the wall as far as you can go. Breathe in, breathe out. Walk them a little further. Walk them down the wall slowly, 20 times.
So yes, exhausted when I leave.