Michael Acreman Posted June 20, 2016 Share Posted June 20, 2016 Hi all, I have recently had a shoulder reconstruction (posterior labral tear and biceps tear) and i'm hoping that there is some exercises or programming to follow for injured or should i say recovering athletes. I am very limited in movement with my right shoulder but am still keen to try and learn more and progress. I train most days now but only thing that are single arm or legs. Thing like single arm press/snatches/kb swing and do alot of stationary bike and airsquats. Problem is i don't really know any SINGLE arm gymnastic style movements so hoping you can all help. Thanks alot in advance i appreciate it. Ace Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted June 20, 2016 Share Posted June 20, 2016 Did you follow a physioterapist protocol for rehabilitation after the surgery? 1 Link to comment Share on other sites More sharing options...
Wesley Tan Posted June 20, 2016 Share Posted June 20, 2016 Yep, what Alessandro asks would be helpful as well as how long post op are you? 1 Link to comment Share on other sites More sharing options...
Mikkel Ravn Posted June 20, 2016 Share Posted June 20, 2016 I had an anterior labral tear (Bankart lesion). Bad news is that it takes a long time to recover - Good news is that I have recovered almost completely - Painless, stronger and with better mobilty, except for a slight restriction on external rotation. Initial stiffness / regaining basic mobility: ~1 year Removing pain, droning pain, regaining basic strength ~2-3 years Estimates, but they may be helpful... 1 Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted June 20, 2016 Share Posted June 20, 2016 I pass the post to Mark and Wes. Link to comment Share on other sites More sharing options...
Mark Collins Posted June 20, 2016 Share Posted June 20, 2016 I always use a combination of specific rehab exercises for the shoulder and then progress my patients into Foundation exercises. What are your current rehab exercises? Link to comment Share on other sites More sharing options...
Petra Dvorak Posted June 21, 2016 Share Posted June 21, 2016 what date was your OP? Link to comment Share on other sites More sharing options...
Michael Acreman Posted June 22, 2016 Author Share Posted June 22, 2016 Hey Guys, Thanks for all the replies. I am 6 weeks post op. Still in mild pain and very limited (ie, can't reach the cars steering wheel) I am following my physios rehab plan. As you can imagine it is very limited now. Doing assited movement (using my other arm) like raises but not over 30%. Some very light front lying straight arm raises. Sliding hand up wall slowly (not getting far. Things like that. Now i may have worded my question wrong or misdirected you but what i was meaning was - Is there training i can do for the GOOD arm whilst the other one is out of action? Hope this makes sense and once again thanks a bunch. Ace Link to comment Share on other sites More sharing options...
Mark Collins Posted June 22, 2016 Share Posted June 22, 2016 At 6 weeks you need to focus on rehab. Usually at 12 weeks you can build into resistance training, which could be Foundation exercises. Discuss with your physio what is best to work on with the other arm as they will know your body better than anyone. 3 Link to comment Share on other sites More sharing options...
Michael Acreman Posted June 23, 2016 Author Share Posted June 23, 2016 Appreciate it. Link to comment Share on other sites More sharing options...
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