AM
Shoulder-external rotation- 15x
Shoulder - internal rotation - 15x
Bench press on flat surface - do not have 3 lb weights - used canned tomatoes ; 2 sets x 15 reps
- Upper extremity - ulnar nerve mobility on l side - did not do; numbness was present
Chin tucks - 10x
Sidelying serratus w/tubing - 2 sets of 10
Shoulder flexion at wall

AM:

woke w/shoulder stiffness - linked to external rotation?

Shoulder-external rotation- 15x (these are somewhat taxing) - accidentally did 2 sets
Shoulder - internal rotation - 15x - accidentally did 2 sets
Bench press on flat surface - do not have 3 lb weights - used canned tomatoes ; 2 sets x 15 reps
- Upper extremity - ulnar nerve mobility on l side; 10 sets - did only up to halfway as it created numbness otherwise
Chin tucks - 10x
Sidelying serratus w/tubing - 2 sets of 10
Shoulder flexion at wall

PM: Taught yoga class
Opted not to do any exercises; scapula and rotator cuff area fairly inflamed. Iced

Sat 11/13:

AM & PM
Isometric--press neck into fingers @ T3 (10x)
Prone Low Trap Elbow Lifts (10x)
Self traction (5 second hold x 3)
Lying serratus/arm lifts (10x, 2 sets)
Chin tucks w/towel behind head (standing) - 10x

Nausea and headache greatly diminished by afternoon

Sun 11/14:
AM & PM
Isometric--press neck into fingers @ T3 (10x)
Prone Low Trap Elbow Lifts (10x) - Self traction (5 second hold x 3)
Lying serratus/arm lifts (10x, 2 sets)
Chin tucks w/towel behind head (standing) - 10x

Mon 11/15:
AM & PM
Isometric--press neck into fingers @ T3 (10x)
Prone Low Trap Elbow Lifts (10x) -
Self traction (5 second hold x 3)
Lying serratus/arm lifts (10x, 2 sets)
Chin tucks w/towel behind head (standing) - 10x

Tues 11/16:
AM
PT Appt - excercises adjusted
Ultrasound to rotator cuff

Chin tucks (standing) - 10x
Lat pull downs - 10x, 2 sets, 1x per day
Shoulder flexion at wall
Sidelying serratus w/ tubing - 2 sets of 10

PM:
Chin tucks (standing) - 10x
Lat pull downs - 10x, 2 sets, 1x per day
Shoulder flexion at wall
Sidelying serratus w/ tubing - 2 sets of 10

Wed 11/17:

AM:
Chin tucks (standing) - 10x
Lat pull downs - 10x, 2 sets, 1x per day
Shoulder flexion at wall
Sidelying serratus w/ tubing - 2 sets of 10

PM:
Chin tucks (standing) - 10x
Lat pull downs - 10x, 2 sets, 1x per day
Shoulder flexion at wall
Sidelying serratus w/ tubing - 2 sets of 10

Thurs 11/19:
AM:
PT Appt
Ultrasound to rotator cuff

Shoulder-external rotation- 15x
Shoulder - internal rotation - 15x
Bench press on flat surface - 3 lb weights ; 2 sets x 15 reps
Upper extremity - ulnar nerve mobility on l side; 10 sets
Chin tucks - 10x
Sidelying serratus w/tubing - 2 sets of 10
Shoulder flexion at wall
Lat pull downs - 2 sets of 15

PM:

Kung Fu

Shoulder-external rotation- 15x (these are somewhat taxing)
Shoulder - internal rotation - 15x
Bench press on flat surface - do not have 3 lb weights - used canned tomatoes ; 2 sets x 15 reps
Did not do--had numbness in hand - Upper extremity - ulnar nerve mobility on l side; 10 sets
Chin tucks - 10x
Sidelying serratus w/tubing - 2 sets of 10
Shoulder flexion at wall
Lat pull downs - 2 sets of 15

Took muscle relaxant and diclofenac in the evening.

AM:

Lots of neck pain last night; lots of trouble sleeping. (Lying on back was most comfortable position!) Heat helped.
Still have headache and nausea and some ringing in ears this morning.

Isometric--press neck into fingers @ T3 (10x)
Prone Low Trap Elbow Lifts (10x) - neck strain, even keeping elbows on floor...
Self traction (5 second hold x 3)
Lying serratus/arm lifts (10x, 2 sets)
Chin tucks w/towel behind head (standing) - 10x

11/11

AM:
Isometric--press neck into fingers @ T3 (10x)
Prone Low Trap Elbow Lifts (10x)
Press chin into fist on chest (sitting) 10x
Lying serratus/arm lifts (10x)

PM:
Isometric--press neck into fingers @ T3 (10x)
Prone Low Trap Elbow Lifts (10x)
Press chin into fist on chest (sitting) 10x
Lying serratus/arm lifts (10x)

11/12:
AM - PT Appt.
New and modified exercieses:
Isometric--press neck into fingers @ T3 (10x)
Prone Low Trap Elbow Lifts (10x)
Self traction (5 second hold x 3)
Press chin into fist on chest (sitting) 10x
Lying serratus/arm lifts (10x, 2 sets)
Multifidus training (tongue to roof of mouth)

afternoon: headache, nausea


PM:
Isometric--press neck into fingers @ T3 (10x)
Prone Low Trap Elbow Lifts (10x) - neck strain, even keeping elbows on floor...
Self traction (5 second hold x 3)
Press chin into fist on chest (sitting) 10x
Lying serratus/arm lifts (10x, 2 sets)
Multifidus training (tongue to roof of mouth)-- 100x
Chin tucks w/towel behind head (standing - could not find chair that would work) - 10x

11/9:

PM:
Standing shoulder flexion (serratus/trap) - 3 seconds ea, 15 reps
Trap/lat strengthener, arms extended up wall - 3 seconds ea, 20 reps
Shoulder flexion at wall (raise arms) - 10x
Chin tucks at wall - 10x

11/10:
AM: PT Appt.
New exercises:

Isometric--press neck into fingers @ T3 (10x)
Prone Low Trap Elbow Lifts (10x)
Press chin into fist on chest (sitting) 10x
Lying serratus/arm lifts (10x) [asked for stronger option, but was told to stay w/this one; ok to cinch up on theraband...]
Electri-stim
Ice

Afternoon: Soem neck and back stiffness

PM:
Isometric--press neck into fingers @ T3 (10x)
Prone Low Trap Elbow Lifts (10x)
Press chin into fist on chest (sitting) 10x
Lying serratus/arm lifts (10x)

Generally not feeling very well today. Fatigued, some headache, stiffness, sore throat.

AM:

Standing shoulder flexion (serratus/trap) - 3 seconds ea, 15 reps (some irritation in right shoulder)
Trap/lat strengthener, arms extended up wall - 3 seconds ea, 20 reps
Shoulder flexion at wall (raise arms) - 10x
Chin tucks at wall - 10x

No meds

Afternoon:
Standing shoulder flexion (serratus/trap) - 3 seconds ea, 20 reps (some irritation in right shoulder)
Trap/lat strengthener, arms extended up wall - 3 seconds ea, 20 reps - noticed some irritation in right shoulder

Evening:
Standing shoulder flexion (serratus/trap) - 3 seconds ea, 20 reps (some irritation in right shoulder)
Trap/lat strengthener, arms extended up wall - 3 seconds ea, 20 reps
Shoulder flexion at wall (raise arms) - 10x
Chin tucks at wall - 10x

Plan to ice, take diclofenac and muscle relaxant

AM
Neck and shoulder stiff and woke w/headache. (PT Mac Truck)

Standing shoulder flexion (serratus/trap) - 3 seconds ea, 20 reps
Trap/lat strengthener, arms extended up wall - 3 seconds ea, 15 reps
Shoulder flexion at wall (raise arms) - 10x
Chin tucks at wall - 10x

PM
Some yard work today

Standing shoulder flexion (serratus/trap) - 3 seconds ea, 20 reps
Trap/lat strengthener, arms extended up wall - 3 seconds ea, 20 reps
Shoulder flexion at wall (raise arms) - 10x, 2 sets
Chin tucks at wall - 10x, 2 sets

Observations: Pain greatly diminished through the course of the morning. Took some ibuprofen, primarily to alleviate menstrual cramps. Before bed, too muscle relaxant and diclofenac.

11/4 (Wed)

3x per day

Standing shoulder flexion (serratus/trap) - 20 reps
Trap/lat strengthener, arms extended up wall - 20 reps
Lat stretch (elbows on counter) - 30 seconds x 2

11/5 (Thurs)
2x per day

Standing shoulder flexion (serratus/trap) - 20 reps
Trap/lat strengthener, arms extended up wall - 20 reps
Lat stretch (elbows on counter) - 30 seconds x 2

Pain greatly diminished; no meds

11/6 (Friday)

AM:
Standing shoulder flexion (serratus/trap) - 20 reps
Trap/lat strengthener, arms extended up wall - 20 reps
Lat stretch (elbows on counter) - 30 seconds x 2

PM:
PT appt. Additional exercises, electro stim, manual manipulation, ice
Rec'd additional exercises (shoulder flexion @ wall, chin tucks against wall) - eliminated lat stretch

Taught yoga class

Later in evening, greatly increased shoulder stiffness

Standing shoulder flexion (serratus/trap) - 3 seconds ea, 20 reps
Trap/lat strengthener, arms extended up wall - 3 seconds ea, 20 reps

AM:
Shoulder pain/stiffness on waking
Brief asana (sun salute, lunges, lat stretches, seated twists, boat pose)

Standing shoulder flexion (serratus/trap) - 20 reps
Trap/lat strengthener, arms extended up wall - 20 reps
Lat stretch (elbows on counter) - 30 seconds x 2

Diclofenac

PM:
@ about 4:30:
Standing shoulder flexion (serratus/trap) - 15 reps
Trap/lat strengthener, arms extended up wall - 15 reps

@ 9:30
Standing shoulder flexion (serratus/trap) - 20 reps
Trap/lat strengthener, arms extended up wall - 20 reps
Lat stretch (elbows on counter) - 30 seconds x 2

Diclofenac

Much of the day the pain was increased, but at periods there was nothing at all.

11/2
AM: 30 min run
First PT appt

PM: PT exercises:
Standing shoulder flexion (serratus/trap) - 20 reps
Trap/lat strengthener, arms extended up wall - 20 reps
Lat stretch (elbows on counter) - 30 seconds x 2

Other things of note today: Headache. Took Excederin instead of diclofenac. Shoulder exacerbated, mostly b/c of hour spent in dentist chair...

10/31:
Bike to/from Fremont for Sat am appts

11/1:
Significantly increased shoulder pain
Other things of note: increased anxiety/stress related to work, pre-menstrual.

Sat, 10/24:
Travel day (airports and plane, blech)
90 min walk around the bay (flat)

Sun, 10/25:
Asana
kayaking, 1hr (noted some shoulder stiffness...wondering if shoulder injury could be an old paddling injury?)
beach walk, 1 hr
Massage

Mon, 10/26:
Playing around Seaworld all day.

Tues, 10/27:
Beach walk, 90 min
Plane/airport...blech

Wed, 10/28:
v. brief asana

Thurs, 10/29:

The following circuit, 4x:
30swings
30/60/30 plank series
supported row r/l 5/5
cobra dogs x5
Goblet Squat pry x5
90 rest counter pose

Then cooldown w/:
2x20 face pulls
Shoulder/pec openers
Down dog
IT stretches

15 min meditation/mindfulness/journaling practice

PM: Did notice some discomfort in lats and sub-scap area on left side later in the day...

Thurs: 10/22
PM: Kung fu. Focus was on self defense, some sparring.

Fir 10/23:
The following circuit, 3x:
30swings
30/60/30 plank series
supported row r/l 5/5
cobra dogs x5
Goblet Squat pry x5
90 rest counter pose

Still feeling fairly fatigued; 3x was enough for today...

Had cold from Thurs 10/15 - Mon 10/19
Started 2-week course of diclofenac (NSAID) on Wed 10/14
Shoulder discomfort largely diminished during this period of inactivity

Taught yoga class on Tues 10/20; lots of shoulder mobilizations

Today, noticed pins/needles down arm on wakening, and increasing w/yoga practice.

Other misc stuff: 'catching up' @ work; put in long day yesterday; feeling a push to get things in place this week for my absence next Mon/Tues

Oct 12 (Mon):

PM Asana and meditation

Other stuff of note: bad juju at work; poorly executed resignation


Oct 13 (Tues)
AM asana
PM Taught yoga class

Oct 14 (Wed)
The following circuit, 4x:
30swings
30/60/30 plank series
supported row r/l 5/5
cobra dogs x5
Goblet Squat pry x5
90 rest counter pose

AM: 30 min run

Other notes: Some pain w/shoulder throughout previous evening & upon waking.

PM:
Warmup (1-2 sun salutes)

The following circuit, 4x:
30swings
30/60/30 plank series
supported row r/l 5/5
cobra dogs x5
Goblet Squat pry x5
90 rest counter pose

Cool down: bridge pose, tantra sit ups, twist, bound angle pose, walks

General other notes:
2 hr drive on Fri and Sun; teen retreat and associated wackiness all weekend. Whew.
Very little trouble w/shoulder all weekend.

10/9
AM:
Shoulder dislocates
2X20 face pulls
Shoulder 'diagonals'
KB 'hang' from lat

10/8
AM: Brief warmup asana
20x3 face pulls
2x5 35 lb KB rows
Played w/letting KB hang from left shoulder to get @ opening in scapular area
10x shoulder dislocates
Played w/using red band on diagonal overhead (after shoulder dislocates)

PM: Ridiculously exhaused in the evening.
Shoulder pain somewhat worse than usual sitting on couch. Alleviated w/various stretching. Ibu may have made a difference.

Misc. Other stuff...
Tried muscle relaxed prescribed for shoulder 1st time last night. Minimal effect noticed throughout evening.
Had to take 800 mg ibu for cramps, did not observe an effect from this on the shoulder.

10/1: AM run (40 min) can't believe how slooowww I am moving...

10/3: AM yoga class & cycling (approx 10 mi)

10/5: AM
warmup asana (sun salute var.)

3x KB swings, planks (l-ctr-rt) - 90 sec, 45-90-45, 1 min rest
(remembered later from looking @ my notes that I'm supposed to have a goblet squat in there too...oops)

shoulder circles
3x 20 face pulls
Shoulder dislocates

9/25 (Fri)

Warmup - asana (sun salutes & shoulder openers)
4x Swings/Plank l-ctr-r
[60 sec, then 30-60-30, 1 min rest]
2x 20 rows
2x20 face pulls
arm circles from chair


9/26 & 9/27 - out of town. Moderate amts of walking around. Lots of hanging out, watching movies. Found shoulder pain greatly diminished (non-existant) by Sun. May be linked to neck and/or different bed.

9/29

Warmup - asana (sun salute var.)
4x Swings/Plan l-ctr-rt
[60 sec, then 30-60-30, 2 min rest]
2x30 face pulls
arm circles - from chair and standing

Notice shoulder is popping quite a bit just after. (But no pain.)

9/23:
30 min asana: incl. inversions, balances, & 4x20 face pulls

9/24:
kung fu class

shoulder popping (new thing) and 'stuckness' moved to include under the clavicle. (Perhaps the ja-jas are working their way OUT...)

Other things that are going on:
* stressed out from taking 2 days off work this week (duh)

AM:
15 min ea: asana, journaling, meditation
PM:
Shoulder bugged me @ work; snuck off to do some pull ups and lat stretches
Had some of the tingling/numbness in my hand

What else was going on...
Work: Insane
Pysically: Allergies, sinus headachy thing
Relationships: Nothing of note
Stress: Moderate; work wackiness plus anxious about taking a day off

AM
Asana practice (3x variation of sun salutation)
3 reps:
KB Swings
Goblet squat (w/hold)
Left/Ctr/Right plan (approx 20-30-20)
Face pulls (3x20)
Shoulder circles
Fwd bend shoulder stretch
Sm circles w/10 lb weight (lying on back)

Where is draft post from yesterday??
Something like:
AM run (30 min)
PM some pain in shoulder, radiating to numbness in outside of left hand

First Blog-Post Ever

9/19/09
Met with trainer today. He said blog. So I am attempting.
Discussed adding following to repetoire:
* Shoulder dislocates (w/red band)
* Continue w/swings (4-6 sets of 20 @ 35 lb)
* Do circuit of: swings, goblet squats w/hold @ bottom, planks - 30 sec left side, 60 second middle, 30-second right side.
* Try above as: 1) circuit 3-5x w/o stopping, 2.) w/60 second rest in between 3.) 2/2 min rest in between (2-min rest??? first time for everything I guess...)
* Start w/yoga warm ups, then circuit as described above, then shoulder work
* Play with/study up on 'frozen shoulder' stuff
* Trainer will provide some feldenkrais resources