No more formal physical therapy for me. I've been declared DONE. My therapist said he would call my range of motion full even though I have some discomfort with some movements. I'm told it could take up to a year for that to go away. When my shoulder is good & warmed up, I don't have any pain with most movement.
I asked, "what should I ABSOLUTELY not do? Can I begin doing push-ups???" He told me that so long as I don't attempt to do diamond push-ups right from jump. Yeah, um, no thanks. Little girl pushups on my knees, thank you very much. I did 2 sets of 10 tonight!
I did my first weighted workout in months. I didn't use anything more than an 8 lb dumbbell. I felt like a freakin' weenie. But I know I have to start slowly & listen to my shoulder.
Right now it feels awesome.
Tonight was NROL4W Phase 1, A. It looked like this:
Squats 2 x 15 8 lb dumbbells
Push-ups 2 x 10
Cable rows 2 x 15 10 lbs
Step-ups 2 x 15 5 lb dumbbells
Prone jackknife (on the ball) 5/8
I finished with a nice range of motion circuit for both of my shoulders.
Good night, Irene.