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05-10-2019, 07:17 PM
#121
Check This out!!!
My therapist told me the nurse for workers comp called her.
said she was surprised and caught off guard. My therapist also said she (nurse )was rude and made it out that my ortho was mad..And she ( the nurse) wanted to get me back in and seen by someone else to change my restrictions that my orthp put in place.
Is this even allowed? Is she overstepping her bounds?
How can the nurse for wc try and have someone else change what my surgeon has instructed after she saw just saw me and reevaluated me.
Some crooked and under handed shit goin on here.
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06-02-2019, 12:27 AM
#122
Went on a family vacation for a week.*
Nurse even called me twice on vacation.*
Next she called my therapist boss to try and get her in trouble.
Since ive been back we changed up a bunch exercises.*
Added foam roller straight up and down the center of my back. I roll on it from left clavical tonright clavical.*
Also on the foam roaller we do a (pec )flyes no weights. 2 sets
Also on foam roller we do an OH stretch try and touch the ground and then bring hands back to my chest.
All exercises have increased in weight.*
Black bands on all exercises that i use bands.
While doing tricep ext/kickbacks. The right side/band snapped...lol i apologized. They said they have more.. I waited to do triceps last. Didn't want to wear down the bicep and shoulder.*
Curls im on 7lbs. Will ask for 10lbs next week. They had me on 5lbs. Talked em up to 7lbs. Hope this iant the max lbs they have.
My range of motion has increased a lot. I can now get deodorant on both arms without using the wall or only my left hand for both sides.*
Gonna start back up on my bpc157. See the ortho again on the 3rd of july. So i wanna press things a little now. I believe now the anchor in the shoulder for the bicep is stable and shouldnt come out. Now its all about getting range of motion back and strength. Still cant wipe my ass with my right hand.*
Need to get the backward range of motion back. Cant bring my right hand up behind my back at all. I can only get to mid ass cheek.. Lol
Also, still cant rotate my arm into a shoulder press position.*
Getting better, but a very slow process.
Forgot to mention ive started doing wall pushups.. At therapy
1.Regular hand spread
2.Military hand placement
3.Diamonds
3 sets of each she said 10
So i did 15
So i did these like a superset 1/2/3 30 sec break. Repeat. Repeat again.
Last edited by macedog24; 06-02-2019 at 12:36 AM.
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06-04-2019, 11:34 PM
#123
Monday began a new regimen.
I believe this is what i truly need.
I will be back in the gym 5 days a week.
Cardio will be everyday.
Gonna have to start super light with right bicep
And pulling exercises.
Gonna try and use the pec deck for stretching and getting back my range of motion.
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06-04-2019, 11:35 PM
#124
The gym is under some construction. Walked around did some cardio yesterday evening.
I feel so awkward. Its honestly hard trying to get myself into a schedule routine right now. Trying to figure out what i can and cant do. What is to much and what is a No no. Im gonna try and reach out to my ortho and see if i can implement some heavier weights. And see if i can use the pulldown machine. And maybe tricep dip machine. Preacher curl and a few others. pulling exercises.
Even bench with just the bar if she will allow it. Even seated bench .....
Update in a bit headed to the gym.
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06-04-2019, 11:35 PM
#125
There are a lot of uncertainties. One thing for sure.. After seeing the surgeon come july 3rd. I want to be ready/able to go back to full duty. 5 month on a very limited income has made things very difficult. So it will be worse if i go back on light duty with heavy restrictions.. So i wanna push as hard as i can (smartly)without causing more damage.
At the 6 month mark i wanna have most of my mobility and range of motion back!
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06-04-2019, 11:37 PM
#126
Today 1hr 30min rehab/therapy.
Started off stretching me out on the table.
Trying to get the right arm/shoulder to a full above the head stretch.
Also worked on the side range of motion.
First exercise was new.
Double straps hanging from above my head down to my thigh (height).
Take one in each hand, with palms facing me and arms fully extended straight out in front of me I walk forward until both arm are pulled upward above my head and my arms are now being pulled behind me. Hold this position for 5 seconds. Repeat for 20 reps. I was definitely feeling this stretching out my right arm/shoulder. The pain/soreness was comparable to my first few weeks of therapy..
Definitely need to get this arm to full rom.
Im very flexable to begin with. So i would compare this to about 70% range of motion.
Best way to describe this is a cable crossover .
Begin with my right arm pulling a (band)from thigh high on my left side. Bring my right elbow up in a chicken wing position shoulder height then extend my arm out to the side so my arm is straight out. Hold and bring back slowly .. Repeat for 20reps.
Like a half of an X. If you can picture that.
Then i performed all my normal band exercises. Everything is with the black bands.
Followed by laying chest down on the table.
one arm rows 7lb
Reverse Flyes 5lb
One arm Rear delt raise 5lb
Bicep curls 7lb
Supination curl 7lb
Reverse curl 7lb
Wall push ups
Standard 20
Miltary 20
Diamond 20
Used the Foam roller
Performed OH extentions
Performed Chest Flyes
When done went to the gym
20minutes arch trainer
Leg extentions
4 set -15 reps
Leg curls
4 sets 12-15 reps
Seated Calf raises
4 sets 10-15reps
Back in for 20min arch trainer.
Called left a message for my ortho.
Asked if im able to lift 45lb plates using both hands.
Also will confirm about using overhead pulldowns for stretching and range of motion purposes. Little to no weights.
Hopefully i will get a call back tomorrow.
Using the black bands and stretching them how i do when doing certain exercises. I can definitely say im pushing/pulling more than 45lbs. It also took more than 45lbs of pressure for me to break the last black band.
Crossing my fingers.
Forgot seated back extentions
Also, seated crunches
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06-07-2019, 10:27 PM
#127
todays therapy*
Before we began everything i decided to talk about my shoulder in detail and really press the issue about there seems to be no rotation in the socket.*
She agreed it seems to be froze/bound up.*
So we changed some stretching and table work. Placing a ball behind my delt pressing the shoulder forward and with my arm out to the side in a 90 degree angle , i would push her hand with an internal rotation for 10 seconds. The allow the forearm to fall back like flexing my bicep(position). Each time i had a better stretch allowing my arm to fall back closer to a normal flexing position.*
Dam i was sore and im sure i will be sore later but its well worth it. I wiah we had begun these sooner.*
I did all my normal exercise. Lasted about 1.5hrs of therapy.*
Afterward i went to the gym.
35 minutes of the arch trainer.. Added 3 minutes was of a cool down. 4 , 3, 2 done.*
I would go 3 minutes level 8 incline 1minute level 4 and repeat. Until finished. Resistance stayed the same at 10.
Will go back tonight to Do more cardio and get in a real workout and stretch.*
Ive been cleared for a bunch of tricep exercises, some closer grip pulling exercises, Rows , some bicep work, also.
Legs.
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06-08-2019, 07:53 PM
#128
*last night hit the gym again about 11:30pm. got outta the gym about 1:10am.*
Started off 15minutes arch trainer
Leg extentions
Leg curls
Seated calf raises
One arm preacher curl*
Tricep ext. 3 sets workwd up to 100lbs. Was worried about putting pressure on the front of the shoulder so kept things lighter than normal. But better than doing no weights.. Had a good pump. Changed grips from a v grip to straight bar. Only did 2 sets with the straight bar. I could definitely feel more of a pull in the front on the right shoulder. So i didnt wanna chance it.
Moved over used v grips for seated low cable rows. Used light weight but kept constant TUT. Nice and slow movements.*
Moved over to the pec deck.*
Used one arm adjusted for a good stretch. Used very light weight. Did 4 sets of like 30 reps. Didn't feel a whole lot but each time i will try increasing a little as long as everything stays safe.
Moved over to seated machine rows.*
Did 3 sets light weight i think maybe 70-80lbs. Slow and strict. Constant tut.*
Did a variety of stretching then moved back in for 30 minutes of the arch trainer.
Was a good day i will say. Hit the gum twice
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06-25-2019, 09:14 PM
#129
Ok i thought i posted the other night. It was kinda late. Guess i fell asleep and it didnt go through.
So this will be a shorter version.
Made some big strides in recovery and rom.
Also, during therapy we have added machines along with bands and dumbells.
Still doing about 1hr of stretching every night before bed laying on the floor. I have a hard massage ball i place behind my scapula and move it to different spots up and down the lats and delt. At each spot i may stay there up to 10 or 15 minutes allowing my arm to stretch out to the side and above my head. We have really pushed hard trying to get the rotation back in the upper arm/shoulder. Seems to be helping but it is relentless.
Ive just moved up to 25s on dumbells for curls. And forearms. I havent done any shoulder pressing movements. This is where the arm needs to rotate so im in position to do these.
My last visit to therapy was Just under 2 hrs in time.
Incorporated some modified pushups, military and diamonds. Ball throws, rows with weights(close grip) high and low. I know i havent added in everything but dont wanna make this to long!
I feel im ready to start back pushing for some strength.
Get into a slightly modified routine but effective.
I believe its time to start a log and dial in cardio and training now. Chest i will have some questions and open to suggestions. Same will go with back and pulldowns. Main goal, drop all this fat ive picked up and get to work. No fucking around. No excuses... I see the ortho next week the 3rd. I assume i will be back to work the 8th. I have to clear some things with My ortho but i believe she should go along with what im asking.
This has been a long ongoing process. Since i first gotten hurt in 2017. Since then everything started going downnhill. im very excited to finally see the light and begin my journey back!!!!
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07-06-2019, 07:26 PM
#130
Seen the the ortho. Back to work full duty!
There are still issues but i was told i may lose 7-10% of my range of motion. Also, i was told no ball throwing at all. Im suppose to be seen again in 3 months. As for now, continue therapy at home. Funny thing is when i brought this up she was very fast to say no throwing !!! Yet in therapy ive been doin ball throwing into a net with a weighted ball. Oopsy.
I was told i can do most things. No jaring/ jerking movements. I can do pushups for strengthing my chest. I can do bench but she doesn't want me to go below parallel.
I return to work sunday night. 11-7 for the week.
Gonn Keep things kinda light, work on increases my strength(should be easy) keep higher reps. Dropsets, supersets. Time under tention. Etc.
So now its actually time to get my fat ass back in shape. Update shortly
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