Isometric Strength Training - Courtesy of summitmedicalgroup.com.
Catching up since last post on my recovery from Open Bankart Surgery on my right arm, things have been very good as we go into week ten of recovery and week eight of physical therapy (PT). My left arm has on and off been an issue, but overall has been better than weeks before. I have now, without too much issue, hit 180 degree reaching upwards. My arm starts to tremble after about 2 minutes of being in this 180 degree position unassisted on its own and I start to feel intense pain after about five minutes of sustained outstretched reach. This is considered normal range and because of strength issues is expected. Long term strengthening would address this issue, but I have not been cleared for actual physical strengthening with weights thus far. Either way, I’ve recovered 100% on internal motion.
This Monday (1/4/10) I will see my orthopedic surgeon. The expectation is that I will be cleared for full outward motion and inward strengthening. As such, the head PT therapist cleared me for “isometric” strengthening. As the surgeon said internal motions are safe there is no issue with these excercises. The two new isometric exercises added are done by using light resistance against a wall. The first involves pulling inward while holding against a wall and the second involves pushing forward against the wall. Again, these both activate the muscles in the upper shoulder and work towards actual strengthening of the upper bicep. These are both key to stabilizing my shoulder, which since I’ve hit my next milestone I’m ready for. This upper arm strengthening will be key to preventing future dislocation and also maintaining overall arm strength at normal levels.
Outward motion wise the head PT was able to get my arm to about 50 degrees. This was way beyond the 30 degrees expected and shows I’m ready for further outward stretching and conditioning. I’m also able to put my hand to the small of my back (the handcuff position) and across my chest to touch my opposite shoulder without issue. Again, this is done with minor discomfort and shows overall shoulder muscle healing has been achieved.
I’m 100% on target recovery wise and this is all good signs. We’ll see what the surgeon says, but I’m pretty hopeful at this point for being cleared for strengthening and outward motion.
I’ve also been told that once that happens I’ll be cleared for Nintendo Wii Bowling therapy. I’m not making this up. My ultimate goal will be Wii Golf or Tennis. Again, these are valid methods of rehabilitation. The idea is these video games simulate real world movement of active sports motions and if you can do them in simulation then you can do them in real life. Thus proving my ability to sustain normal activity and then some.
