Another two weeks have gone by and I’m now 10 weeks post shoulder surgery. There are further improvements to report and I’m pleased with my return to weightlifting and strength work. The highlight of the last 2 weeks has been my first session with my weightlifting coach. We had a tough first session and have put a plan together based on my stage of rehab and post surgery healing. The sweat was flying around and we had an amazing workout just using a 20 kilo bar with no weights added. My legs were wobbling all over the place with lunges and squats and everything else.
Shoulder exercises have involved above head pressing, over head squats, rows, kettlebell swings and bench press. I’m pleased to have started benching again as this was how I picked up the injury in the first place. I was bench pressing 60 kilos when my shoulder went pop! So it’s been a psychological goal to get back to bench pressing. Climbing back on the horse as it were.
I’ve also been doing some cardio work in the form of light jogging on the treadmill and the shoulder feels fine with it. I’ve worked up to 5 km and am happy with that at the moment. I’m taking it really slowly as I can’t afford any more injuries!!
Pilates classes are going great and I’m now able to do most exercises fairly well. I still struggle to put a lot of weight through the shoulder though so exercises like planks are still difficult and I have to modify them. So be it. We are where we are! So overall things are still improving an I’m noticing the strength gains week on week.
The next 2 weeks will focus on getting some good technique work done and a slow and steady increase in weights. I’m also concentrating on over all fitness and the running will continue to increase as well. I think I’m going to be busy. Wish me luck!!
Mary the Physio 🙂