Saturday, 30 January 2010

Pec major rehab - week 6 post op

It is now 6 weeks since my last op and rehab is progressing well.
My daily treatment/therapy for this past week has included:
Physiotherapy (Monday, Wednesday, Friday) - gentle assisted range of movement of the shoulder joint/girdle (flexion & extension, external & internal rotation, abduction & adduction), soft tissue massage of the pec muscle and scar, upper traps, rhomboids and scapular trigger point release;
Massage (Tuesday, Friday) - neck, back, non-injured shoulder, gluteus and hamstrings;
Chiropractic adjustment (Thursday) - realignment of cervical, thoracic and lumbar spine and pelvis.
My training has been as follows: Friday – Rehab + Upper body strength (non injured side), Saturday – (no rehab as my chest was very tender after yesterdays physio) + Cardio (50 mins), Sunday – Rehab + Upper body strength (non injured side), Monday – Rehab + Legs strength, Tuesday – Rest, Wednesday – Rehab + Upper body strength (non injured side).
My rehab exercises have picked up a little in intensity and I am using the Red Theraband for most exercises. I usually start with the grinder (arm erg) for 5-10 mins at ~110W (mainly pushing with non-injured arm and following with injured), then pendulum swings and gentle rollout stretching on knees with a FitBall, then I do a three circuits of band exercises, beginning with lateral raise (thumb down) x20, front raise (thumb down) x20, upright row x20, horizontal scapular retraction and row x20, external scapular rotation x20, internal scapular isometric pulsing 30s, biceps curls x20, triceps pushdowns x20, shrugs x20, shoulder extensions x20, forearm spring grips x100.

1 comment:

  1. Hey Vern! The Boston College sailing team is following your progress. Glad to hear it is going well! Our athletic trainer, Steve Bushee, uses you as a role model to encourage us that are injured (my knee, Annie's ankle) to keep working hard. If you're in the states again we would all love to meet you (especially the women's team)! Keep us posted!

    Laura McKenna, Annie Haeger and the Boston College Sailing Team