So, the latest is, my previously frozen shoulder is getting achey again and somehow ROM in one direction is getting less as well. Not totally sure what to make of it.
I am still doing my home exercise program, so it’s not slacking or being lazy.
During the day I am mostly fine but during the night the shoulder is aching, with referring ache all the way down to the elbow.
Also, I am a side sleeper. My favorite position is sleeping on my R side, which is of course the side of the moody shoulder. Naturally.
I really hope my frozen shoulder is not coming back. It was not cool to begin with and would be even less cool, to deal with again. For the moment I am keeping an extra sharp eye on things. Fingers crossed.
I am on my own, since PT is done since two months already. On my last day I was given a sheet of papers with exercises for a home program, to do on my own. I am supposed to do it for a few months.
It’s not too bad though, some exercises just 1x a day, some twice a week. I have my full ROM back, no more pain but what I am lacking is still strength. Big time. The exercises I am doing are with a 3 lb. free weight. Maybe another month and I can add a tiny bit more to it.
There is really not a whole lot more to say. I enjoy having my shoulder back after dealing with this for six months, but now I need to keep working at it.
That’s it. Short & sweet.
Have a great summer, wherever you are, reading this.
I had a few more PT sessions and have now not only completed my PT program, I have FULL range of motion back as well!
My PT gave me a home exercise program to do. Some exercises daily, some twice a week, some three times a week.
It was pretty time consuming to go there 3x a week for almost two months but it so paid off. I am so glad I did not listen to people who advised me “against PT”. Maybe they had bad experiences, but all I can say is, it worked for me. It took me six months to get over it and I am glad to have my shoulder back.
One of the weirdest moments lately was when I went from being restricted behind my back to being able to reach my bra over night. Seriously – over night!! What a mysterious condition. Comes out of nowhere and disappears, just like that, as if nothing ever happened. Strangest thing.
For now I am doing my exercises on my own and we’ll see how that works out. If I need another few PT’s, I can go back and fine tune things. Unfortunately my PT is leaving the office though. Why do always the good ones leave?
Had two PT sessions back to back.
Usually my PT asks me how the shoulder is when he sees me. This time he asked “what do we say to the god of death?” I had no clue what he was talking about till it clicked. “Not today.” I passed. (I am sure a few people will get it.)
We did the same exercises as we always do, flexion has advanced and I m only two fingers width, from touching the table behind me, away but slowly I would think he’d be happy with this.
He keeps pushing down real hard, so hard that I even told him “you do know that a shoulder has a natural limit to where it can go, right??” I was told “yes. The table.” End of discussion.
I have advanced to working out with baby weights now. A cute, 1 lbs. little dumbbell in pink. Doesn’t look like much but work the rotator cuffs with those and you end up saying “burn baby burn” as well.
He also told me two good news. I am making really good progress and it’s just another few weeks of PT altogether and we can go down from 3x a week to 2x a week. Yay.
Combined with my orthopedic surgeon being in the same building and new drama with my hip building up (www.hip-break.blog), I am so often in that building – I feel like I live there. Will be nice to cut down some and have more time again.
Last time PT for this week.
Did I mention that my PT does not consider me a “frozen shoulder” patient anymore? Now it’s all about strengthening and still working on some ROM but no more major restrictions. Yay.
We did the same exercises as last time, including the 180 reps of three different exercises, 30 reps for the rotator cuff and just when you think you can kiss your arm goodbye, here comes a new exercise with 30 reps. Whew!
I am DONE afterwards but I love seeing the progress. PT definitely had its moments but I am so glad I chose PT for this condition.
At PT we finally started with very light strength training. I first warmed up my shoulder with the usual exercises and then my PT showed me three different exercises to improve the ROM of my shoulder blade and to isolate the rotator cuff muscles and strengthen them at the same time.
The exercises did not include weights, just my own body weight and the weight of my arm. And for the beginning that was plenty too.
I was told “I could experience fatigue around 30 reps”. Uh huh. My muscles were burning at….13!
Nevertheless, in the end I did 3x 30 reps and since it was oh so much fun, the same thing all over again. My arm felt dead after 180 of those, but I did it.
The goofball – PT from last week stopped by to say while my arm was being stretched to (almost) touch the table. He asked how I am doing and I told him “living the dream”.
I was surrounded by two other shoulder patients who did the exact same exercises as me, another person had hip pain and then there were tight hamstrings as well. I know all of those issues and can not recommend them.
My flexion with my R shoulder is at 175 degrees right now, sometimes I can tickle the table behind me with my fingers but not every day. My PT said 180 degrees would be optimal but he is not going to push me to get there since I am borderline there already, at this point we will concentrate more on strengthening.
Today I was back in my comfort zone – with “my” PT.
We did the usual exercises and he was happy with the ROM I have kept and some I have gained. Next week we will add strength training.
My shoulder shows big improvement on internal & external rotation and when I stretch my arms over my head, I am only three fingers width away from touching the table behind me.
I also can feel a significant difference in the movement of my shoulder blade. Yay!
One way to help go through tough exercises was talking about the new season of “game of thrones”. Time flew by and I was distracted from pain. Win win situation.
I also can lay in full “superman position” on the floor, stretching both arms straight out. I am not sure where this will get me in life, but it’s good to know.
As so in real life…
My nights are very mixed lately. I either sleep really good, then a few nights super bad and then so so. No real reason for it.
For the moment I am supposed to keep doing the same exercises as I have done so far. Some 3x a day, some 2x a day.
So far, so good. I am content with the progress.