Sorry that I haven't posted in a little while. I've been quite busy and frankly forgot about this blog. I started to move on in the steps and my shoulder felt pretty great. However, last Monday I started doing Insanity and working out (like riding bikes and stuff) and on Wednesday I hurt my shoulder again. In the first few days of doing everything my shoulder felt pretty good... I would change the moves as I needed to hopefully not harm my shoulder.
On Wednesday, during an Insanity video, they had a certain push up that worked the triceps. I attempted to do it, and from then on my shoulder has been hurting when doing certain movements. I quit trying to do the rest of that exercise and was extra careful with any other exercises throughout the workout. My shoulder wasn't hurting too bad during the day, it just hurt when I did certain movements. I went back to the heat, massage, and oil step both Saturday and Sunday night. I did some of the easier exercises last night but this morning I woke up to my shoulder absolutely throbbing!
I got the heat pack and continued to massage it afterwards, but the pain was not going away. We were getting ready for our workout and I finally put some oil on my shoulder and it felt better within about five minutes and I was able to do our workout with barely any pain!
I have decided that the oil is definitely an essential part of the pain reduction and I would be in a much worse mood right now if I didn't have it!
I will post again when I continue onto the next step in the recovery process.
Tuesday, June 12, 2012
Saturday, June 2, 2012
Moving On
Last night I moved onto the next two steps of the recovery program. Steps 3 & 4 can be done at the same time. The book says that if any of the exercises are hurting your shoulder, make sure to stop and rest and go back to Step 2 by heating and massaging your shoulder until it does not hurt anymore.
Step 3 consists of several balance and other exercises that helps your body get back in tune with every part of your body. The idea is to do things that require small movements that may or may not use your whole body. For example, in balancing all of your muscles make tiny movements together to help you keep your balance. All of these tiny movements in all of your muscles helps them work together.
This step was not very hard to accomplish. The balancing exercises were quite easy and so were the proprioception exercises (i.e. touching nose with finger, etc.). I did not make it through the whole last section of exercises because they were hurting my shoulder a tiny bit. Most of those exercises involved small muscle movements in your shoulder, so I stopped early on those.
Step 4 consists of stretching exercises for your neck, back, chest, and shoulder. I found these to be very easy to do but harder to hold the recommended 60 seconds because it was pulling weird on my muscles or I didn't know if I had already held it for 60 seconds or not.
Overall, moving on went quite well for me. It didn't hurt my shoulder very much and I am confident that in the next week I will be able to do all of the exercises in Step 3.
Step 3 consists of several balance and other exercises that helps your body get back in tune with every part of your body. The idea is to do things that require small movements that may or may not use your whole body. For example, in balancing all of your muscles make tiny movements together to help you keep your balance. All of these tiny movements in all of your muscles helps them work together.
This step was not very hard to accomplish. The balancing exercises were quite easy and so were the proprioception exercises (i.e. touching nose with finger, etc.). I did not make it through the whole last section of exercises because they were hurting my shoulder a tiny bit. Most of those exercises involved small muscle movements in your shoulder, so I stopped early on those.
Step 4 consists of stretching exercises for your neck, back, chest, and shoulder. I found these to be very easy to do but harder to hold the recommended 60 seconds because it was pulling weird on my muscles or I didn't know if I had already held it for 60 seconds or not.
Overall, moving on went quite well for me. It didn't hurt my shoulder very much and I am confident that in the next week I will be able to do all of the exercises in Step 3.
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