Left Shoulder Assessment...Again

Made it to the pool this week and did my usual 26 lengths (650 metres), alternating breast stroke and backstroke. I'm not sure it's getting any easier but I do feel a sense of achievement once it's done. My head felt pretty tired the following day (I was typically short-tempered etc) but physically, I felt 'ok'. No gym today. I made an appointment to have my 'frozen' left shoulder assessed by a very good physiotherapist.

The physio tested the shoulder and nerves thoroughly and came to the conclusion that, essentially, the front of the shoulder had tightened up substantially. The nerves and all other structures need mobilising and lengthening. He said that my rotator cuff strength was good (which I was really chuffed about). The shoulder is no longer (if it ever was, which I doubt it!) frozen. It needs some work so he's writing to my GP to get a referral on the NHS for some physiotherapy. Hopefully, that will sort it out. Superb! I am really chuffed. I was concerned I'd need to see a specialist in London and have all sorts of nerve tests and scans and perhaps an operation.

Everything that the physio said rung true with how I experienced the 'freezing' of the shoulder. I always felt it was nerve related. The exercises that the NHS physio got me to do 4 years ago were way beyond what my shoulder could manage, and was used to, and the nerves got incredibly irritated, causing the shoulder to 'spasm' and seize up. It's been a case of trying to help the nerves and soft tissue release, lengthen and strengthen ever since!

The physio did some work to release the left side of my neck and stretch the nerves there. He then moved on to stretching the front of the shoulder. I have a feeling it's going to be painful later. At the moment, I've got a heat pack around my neck and feel a bit faint and nauseous from the treatment.

Brief update

Away at the end of last week and over the weekend. Then I had a slight cold and felt worn out so didn't make it to the pool on Tuesday. Back at the gym as usual today, in spite of feeling rather drained.

Today's gym set:

• 7 mins exercise bike (difficulty level 8)
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then quad stretches
• Right Hip adduction and extension using cable weights 6kg 2 x 10 reps, 8kg 2 x 10 reps
• Glute bridges 10kg dumbbell across hips 10 reps, 10 sec hold. 10 single leg glute bridges (each leg), 5 sec hold each. Clam exercise with red theraband 2x10 reps.
• Press ups-plus (at 45 deg angle) 2 x 10 reps.
• Seated rows 12 kg 2x10 reps; 14kg 6 reps; vertical flies 4kg 2 x 10 reps.
• Wobble board 4 mins (5 squats)
• Chest fly with cable weights 4kg 3 x 10 reps.
• Trunk twist using cable weights 4kg 5reps; 6kg 10 reps; 8kg 10 reps
• Combo exercise, pulling cable weight from floor, across body, stretching up to other side 6kg, 2x10 reps.
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 10 reps.
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3kg 10 reps
• Lying on the floor, starting with elbows by my side, arms bent 90 degs, then pushing weight upwards against gravity, straightening the arm (modified front raise) 4kg 2 x 10 reps
• Plank 1 min hold 
• Crunches 2 x 10 reps
• Stretching: hips/lower back, hamstrings and chest/pecs/lats.

Tired/sleepy this afternoon - not wanted to do anything. Mildly achy left shoulder. Crick in neck on left side been present for 2 weeks - still niggling away, restricting turning of head to left.

Made an appointment with the private physio for next Friday about my 'frozen' left shoulder. It needs sorting out and it's time I got some advice....

Improving Recovery Still

Back to normal this week with a swim on Tuesday (26 lengths = 650 metres) and the gym on Friday.

My left shoulder has been pretty bad for the past few weeks - constantly aching through the tendons and aggravated further by each gym session. On Friday, I made sure to stay within the pain-free range of motion (leaving out the floor press-ups and reverse flies) and that seems to have done the trick. It's still inflamed but improving.

So, this week's gym set:

• 7 mins exercise bike (difficulty level 8)
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 10kg dumbbell across hips 10 reps, 10 sec hold. 10 single leg glute bridges (each leg), 5 sec hold each. Clam exercise with red theraband 2x10 reps on side, 10 reps on back, Jane Fondas 10 reps, 10 reps with red-theraband.
• Press ups-plus (at 45 deg angle) 2 x 10 reps.
• Seated rows 10 kg 10 reps, 12 kg 2x10 reps; 14kg 6 reps; vertical flies 4kg 2 x 10 reps.
• Wobble board 4 mins (5 squats)
• Right Hip adduction and extension using cable weights 6kg 3 x 10 reps (new exercise)
• Trunk twist using cable weights 4kg 5reps; 6kg 10 reps; 8kg 10 reps (i.e. increase in weight)
• Combo exercise, pulling cable weight from floor, across body, stretching up to other side 6kg, 2x10 reps.
• Chest fly with cable weights 4kg 3 x 10 reps.
• Tricep extensions using cable/rope 6kg 10 reps (aggravated front of shoulder so just did the one set)
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3kg 2 x 10 reps
• Lying on the floor, starting with elbows by my side, arms bent 90 degs, then pushing weight upwards against gravity, straightening the arm (modified front raise) 4kg 2 x 10 reps
• Plank 1 min hold
• Stretching: hips/lower back, hamstrings and chest/pecs/lats.

I added in the hip adduction and extension with the cable weights to try to up the rehab rate of the right hip. I think it's a case of really building up the glute medius and maximus. After doing those exercises, the single leg glute bridge was actually easier (the muscles wobbled less under the weight).

I've had a crick in the neck on my left side since Thursday, which is still bad. It basically prevents me from turning my head all the way to the left. No doubt, it'll settle down eventually.