It has been over two years since the surgery to repair the SLAP (superior labrum anterior and posterior) lesion in my right shoulder caused by chronic dislocations. While my rugby days may be over, my range of motion, strength, and stability have all been restored for the most part. Active Release Technique (ART) and chiropractic care played a HUGE part in allowing me to continue my active lifestyle as well as following a consistent home exercise program. I have been fairly consistent with keeping up my maintenence care, but the other day when doing kettlebell windmills I could still notice some asymmetries between my right and left shoulder regarding stability.
In our office, many of my patients present with shoulder problems that range from minor strains to full blown rotator cuff tears. I have no problem prescribing an in-depth rehab program that compliments A.R.T. and chiropractic, but it is time to take my own advice and bump up my own active rehab (it is true that doctors are the worst patients). So along with my continued kettlebell work, I am going to start adding more stability and mobility exercises.
- Jump Rope 5 min
- Ski-mans 20x
- Wall sliders 10x
- Halos (w/light kettlebell) 10x/each way
- Shoulder rotations (w/dowel) 8x/each way
- Internal & External Rotation (w/band) 10x/each motion
- Pelvic circles 10x/each way
- Hip hinge 10x
- Leg swings 10x/each
Some of these dynamic exercises may sound Greek to you, and if that is the case stop by the office and I will be happy to walk you through how to perform a proper dynamic warm up to prepare the joints and body for strenuous activity.
- Hand-hand KB swing 10x/arm
- KB Snatch 10x/arm
- KB Clean & Squat 5x/arm
- KB Push Press 5x/arm
- KB 2-Arm Swings 15x
For a review on how complexes work, look back to the previous post. Each set will consist of 75 reps and will be repeated for 3 sets (2 min rest between sets). Be sure to have plenty of water on hand, this will be a bear of a workout and leave your body exhausted. The words PROPER FORM should be going through your mind the entire workout!
Finish with trigger point work for the rotator cuff and 2 more sets of internal/external rotations with band.