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...