Time is marching on I’m now 15 weeks post shoulder surgery. The rehabilitation has stepped up a notch this last week as I’ve returned to circuit training, weight lifting classes and working out with my weightlifting coach. All of which has been a bit of a shock to my unfit system. I did my first heavy lifting day the other day and lifted 127.5kg and bench pressed 56kg which I was very happy with. I’m still doing daily physio exercises, shoulder stretches and Pilates continues to be really good for mobility and strength. Although I’m biased, I recommend Pilates for more than just back pain or core strength. It’s a great way to achieve a low impact mobility and strength workout for the whole body as I’m sure many of my regulars in Pilates class would agree with. Pilates also complements my weightlifting well as it ensures good muscle length and mobility which can at times be a little neglected by weightlifters.
Speaking of which, I’ve been working with the athletes at CrossFit No Ego in Workington coaching them in mobility and flexibility. I’ve also been training with the Workington guys and have started back at strong person classes as well as weightlifting classes. So work is keeping me busy and training has started to become a bit more structured again which is much needed. I’ve been injured for over 18 months now, having had surgery on both shoulders so I’m becoming a little impatient now and just want to be back to normal. There’s still so many things I can’t yet do such as hang off a pull up bar, back squat heavy or plank for very long (couldn’t do that pre-op anyway).
The aims now are to gradually increase the weightlifting up to 3-4 times per week, continue with circuit training weekly and walking with the dogs. I hope to be able to squat heavy again soon once I can confidently get into the right position on the bar. Fingers crossed it won’t take too long. So there’s still a lot of work to be done. Rehab is a long old grind.
Mary the Physio 🙂