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.