Shoulder Rehab Post-op Weeks 17-20 - Set A | Tim Keeley | Physio REHAB
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- Опубликовано: 23 апр 2020
- For those who are following my shoulder recovery - it's been 18 weeks since my left shoulder reconstruction surgery for a re-attachment of the supraspinatus and a bicep tenodesis. Good news its going extremely well (of course!) depsite the added complication of frozen shoulder. The capsulitis has settled and the last ROM issues in the capsule are nearly gone. Still LOTS of work to be done but the strength is improving week to week.
In Week 17-20 stage of this 24 week program there are 2 rehab sets, Set A and Set B - both with 10 exercises each. I am doing push ups (knees), rows, shoulder press (band) chest presses (band) so all the semi-normal strengthening work has begun. However there are still a lot of technical exericses amongst the strenghtening work. Here are 4 of those exercises that I though you may find interesting and how they have helped me.
Flexion (banded AP glide)
Lower trap foam roller pulldown
1 arm supine KB scapula press
1 arm hand-behind-back prone skydive
Stay tuned fo rhe 4 of the Set B exercises next week!
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Very useful post -op rehab protocol. thanks
I am on week 39 after tearing my right-side bicep and rotator cuff tendons. Without any surgery it started to become much better after around 6 months as soon as I abandoned the rehab flex band and started adding a lot more weights and isometric tendon building exercises. After 7 months the shoulder stopped feeling so unstable. After 8 months I no longer needed to put pillows under the arm to be able to sleep without pain. I am right sided but still feeling a little stronger on left side than on right side, but it is starting to catch up after these 10 months. I am now doing bicep/nerve stretching to retain the last missing flexibility. I can feel the nerves are a bit caught up in the scare tissue in the outermost movements. But the most important exercises for my rehab has been doing lots and lots of very heavy overhead presses and both front and lateral shoulder rises with straight arms and stop the weight at an horizontal position on the return down, that is with no bending at the elbow, and remain holding the weight there for as long I could muster.
The biggest challenge when the pain from normal daily activity went away and nights are painless is to still remember to get motivated to do and to find good exercises that do really good, and not boring after a thousand repetitions. I am glad I am not much older than 40 or my recovery would probably take longer time than it already has.
Your know your stuff I can tell from the video and those exercises would have been very good exercises for my early rehab, I hope you will do some for late stage rehab before I am in no need of them :D This text is already way longer than I intended. Good luck to you!
Thanks hope the rest of the strengthening goes well
@@physiorehab I would like to ask you to make some content on building strength for internal rotation. I did hurt my shoulder during ju-jitsu and have recovered mostly from it now, especially external rotation is no longer a problem, but my long-headed bicep is still not handling internal rotation in the end range too well. The sleepers stretch exercise, given by my physio, was never improving until I started adding weights and suddenly, I recover like 35 degrees of mobility. Building strength seems to be the solution to improve my condition. Super great content anyhow, and Thanks!
@@jimsteinPeerless have a look at my post op shoulder surgery videos
My PT had me do the scap press around week 9 but only with small (~2lb) dumbel. I have found it a bit painful at first as there was lots of tightness in the front of the shoulder, so I started with no weight and using good arm to help guide up the arm. It had helped loosen up the junk in the shoulder a bit.
Hope the rehab is going well
Hi Tim and Physio Rehab, I found your content very helpful and really appreciate the documentation of Tim's shoulder surgery rehab. I'm watching these in now preparation for the repair of a torn supraspinatus in 2 weeks. Can you share any essential "to-dos" before the surgery?
My advice is look at our shoulder surgery rehab program at physiorehab.com to guide you through the recovery process
Really appreciate you documenting this for people. Need some advice - slap tear showed up on the Mri and the doctor said its not too bad and surgery is up to me. It does not hurt at all unless I'd exercise or play sports etc.
So far I have at times felt an ache in different spots while playing basketball. Feel like it acts up during movements like a pull up ( it would ache quite a bit immediately and the day after). I've tried strengthening it with physio and weights...but should I consider surgery?
If it’s affecting your quality of life and you’ve tried everything else then perhaps it’s an option
Hi. I need help with what type exercise to do,I am female and 65 old
I had my final checkup on my rotor cuff operation that was done in Feb 2022, shoulder doing fine but need any type of exercise that will help the shoulder going forward
Thanks
Annamarie Pienaar
Perhaps best to take a look at my shoulder rehab program online and make sure you’ve done all the exercises and know what to do next. Physiorehab.com
Hey I’m now 6 months post Op- should I be able to return to everything such as squat, bench press, shoulder press, lateral movements, deadlifts? Anything I should avoid?
Probably that bench press... just make it a gradual return and slow with sport / explosive and racket sport movements
Yes if you’ve done your rehab probably should be okay to lateral movements
Why do weighted front raises or side raises for delt cause so much irritation if you have recovering from surgery or have a tear or weak shoulder... Why is it not recommended for rehab?
It’s all about anatomical joint physics and long levers
So after 4-5 months post op you still cant do a chest press....
Chest press is really not thy good for any shoulder , in fact most shoulder problems come from a tight pec and tight capsule
S Man and tight lats