Thread: Macedog24(we can rebuild him)!!

Finished off 35 minutes of HIIT, and jogging combo. Did some stretching,
Weight in the 260's will jump on the scale today. See where we are so we can track this accurately. We are seriously gonna work to dropping about 40lbs within the next few months. See what we can get done before any surgery.

During therapy
First week:
Performed seated scapular retraction.
10reps/3 sets/hold 5sec/ 3x daily/5x weekly

Supine shoulder flexion AAROM with hands clasped.
10reps/3 sets/ 5 sec hold/ 3x daily/ 5x a week

Low trap setting at wall
10 reps/ 3 sets/ 5 sec hold/ 3 x daily/ 5x weekly
20minutes HEAT APPLIED. AT THE END OF EACH SESSION.

Had another set of papers, i cannot seem to find.oopsy..
Probable home. Will update with those.

They included band work.

Band
Elbow tucked in to my side, forearm extended infront of my body. Pulling the band across my body and forearm moving outward and back while elbow stays tucked into my side.
3 sets/ 20 reps/ 2-3 times daily .
Switch arms. And repeat.

High rows

3 sets/ 20 reps/ 2-3 times daily

This was awkward to say the least. They had me doing pushdowns/kickbacks.

I had to have them adjust the height of the bands . smh.

Pulldowns

20 reps/ 2 sets/ slow and careful. Didnt quite fully extend.

Large ball on the wall. (size of a medicine ball) but light weight. Place palm on center of ball and complete 20 small circles to the left then to the right. 2 sets.

Also, seated . a hand pedal bike.. Idk..
6 minutes. 3 minutes forward/ 3 minutes reverse.

20 minutes of heat.

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