Fresh Start Mondays

Mondays are brilliant. They are a fresh start, a chance to take a new direction, and great day to be alive!

Half of my morning routine has been done, and the rest will be completed after breakfast. I found the shoulder exercises too much at this point, so have dropped to 20 of the V lifts in the morning and evening. This is putting less pressure on my shoulders, but is still giving them a work out. I've walked half a mile, and now I'm tucking into breakfast. It's porridge (1/3 cup of gluten-free oats, 2/3 cups of water, and microwaved for 90s) topped with apples, cranberries and cinnamon. A batch of the fruit topping was cooked up at the end of last week and popped in the fridge. I scoop out what I need each morning. Once this lot has been eaten I'll make a mixed berries one.

This is all part of the scheme to declutter my body and make it healthier.

Strengthening Shoulders and Reducing Arm Jiggle

My shoulders have dislocated more times that I could possibly count. I want to build up my muscles to hold the joints in place properly. My arms are weak and jiggly; it would be great to increase their strength and decrease their jiggle. 

To this end, I have started following a youtube video for exactly these outcomes. Yesterday I was able to do 15 repeats of the first two exercises. Today I managed 20. Both were done using 0.5kg weights. The instructor was showing how to do this using 3kg weights! Perhaps she has a little more practise in these exercises than I have.

My intention is to do the first two exercises 20 times each until they become easier. Then I'll add in the next exercise, etc. There 12 exercises! The next stage will be to increase the weights.

Twelve week fitness course

The National Sports Centre offers a system whereby your GP can refer you to trainers to help with your health.  In the last 6 years my shoulders have dislocated 3 times, and there are many, many subsequent dislocations.  It takes about 18 months for my shoulder to heal, and I've had enough.  I've asked for help in targeting the muscles that will help hold my shoulders in the right places.

The system means I have 12 free sessions at the gym and swimming pool between now and Christmas.  The woman handling my induction this morning will be seeking out exercises specifically for my shoulder issues.  

Today I spent 10 minutes on the treadmill, keeping my heart rate at around 130.  There was 5 minutes on the bike, again at 130 bpm, 50 repetitions on the rowing machine, and having a go on various other bits of kit.  This evening I took a half mile walk.

Next week, I'll do more work on the treadmill, bike and rowing machine, and hopefully add in some shoulder-specific things.  Then, it will be time to go swimming.  When I was swimming back in May I found it to be very useful for my shoulder.  

Shoulder Exercises Log

Thursday, 27th February
Shoulder Flexation 10, 10

Scapula Setting 5, 3

I have been doing these exercises for a week on and off.  The benefits in mobility and stability I have experienced have convinced me that they are very well worth it.

Currently, it is easy to get the walking stick all the way over the top, but when my arms are almost on the bed, my arms start shaking, and it is very evident that my muscles are working.  I'm having low grade grumbling discomfort from the arm muscles - but it is less intense than it was before I started these exercises.    The first two scapula setting repeats are easy, but by the time I get to 4, I'm working hard, and 5 is a huge struggle.  Often I don't manage to count to a full 10 in the 5th repetition.

Shoulder Exercises

I have social shoulders - they pop out to visit from time to time.  Over the summer, my left shoulder partially dislocated, and the muscles covered for the shoulder.  There was no real pain, but a lot of mild discomfort and a reduction in the range of movement. The reason behind the partial dislocation?  I had been trying to strengthen the muscles around my shoulder to help prevent future dislocations! 

After using the tried and tested method of 'do absolutely nothing' for a few months, I started seeing a chiropractor, and this has helped my whole grumpy body feel better.  One downside is that as my shoulder muscles have learned (slowly) to relax again, it has meant there has been a time when my shoulder has been dislocating on a regular basis.

However, I think we have turned the corner, and the chiropractic manipulations, massage and exercise are stacking up against the dislocating tendencies!

This is a place to record my progress through the physio exercises.  These are a mixture of the ones set by my chiropractor, a former physio, and the exercises in an NHS booklet Rehabilitation after shoulder dislocation.

Shoulder Flexion  My first exercise is to lie down on my bed, with a walking stick between my hands.  The hands are shoulder-width apart.  Starting with the walking stick on the stomach, lift the walking stick up and over the head, until the upper arms are lying flat on the bed.  Hold for 5 seconds, and bring the arms back down.  Repeat 10 times, four times a day.

 

Scapula setting exercise Stand close to a wall.  Lay the forearms on the wall, fingers point to the ceiling.  The upper arms should be at shoulder height, and perpendicular to the body.  Draw the shoulder blades back and down, causing the muscles between to be squeezed. Hold for 10 seconds and release. Repeat 5 times, 4 times a day.

I've been doing these two exercises for a week, and the improvement is great.  There is so much more movement.  But there is still a long way to go.  As these exercises get too easy they will be replaced by other ones.  The shoulder flexion exercise can be made harder simply by standing up.