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.