Return from Minor Surgery
Return from Minor Surgery
I had a minor procedure done about two weeks ago. The incision runs for about two inches parallel to my left shoulder blade. My stitches come out this weekend. I was rowing an average of 25,000 or so per week prior to the surgery, and lifting light weights a couple times per week. Any suggestions on the best way to ease back into my exercise program? I have a tendency to overdo things and am looking for some guidelines.
Re: Return from Minor Surgery
First rule of thumb...easy back into it/ if you get shoulder pain--STOP!
Don't be anxious to get back to your past state of fitness. And do follow any advice your doctor orders before re-starting your regime.
Two weeks off, no exercise at all, means at least 3 weeks to recover to full fitness, ex injury. Longer with injury,depending on seriousness.
Perhaps do some legs only and legs/body over-straight arms rowing then add half slides with arms. All at 16-18 spm, 50% pressure. Do a minute in each position for a total of 3-6 minutes (if you can repeat twice). If no pain or stiffness seems to ease up. 3 minutes rest and repeat set up to 3 times. You're just getting back technique and gradually working out the stiffness of the shoulder and re-orientating your body to the workout regime. After day two of this, gradually test with shoulder and technique with full strokes on maybe the last or next to the last set. Again, if no pain, after about 4-5 exercise days, you might work back into your regular routine distance/time per session. Always do some light stretching after the row. Your docotr or physio should have given you some shoulder exercises/stretches to do. Do them. First few times keep the rating at 18-20. Low ratings give you a great opportunity to check your technique and form.
Best of recovery to you.
Don't be anxious to get back to your past state of fitness. And do follow any advice your doctor orders before re-starting your regime.
Two weeks off, no exercise at all, means at least 3 weeks to recover to full fitness, ex injury. Longer with injury,depending on seriousness.
Perhaps do some legs only and legs/body over-straight arms rowing then add half slides with arms. All at 16-18 spm, 50% pressure. Do a minute in each position for a total of 3-6 minutes (if you can repeat twice). If no pain or stiffness seems to ease up. 3 minutes rest and repeat set up to 3 times. You're just getting back technique and gradually working out the stiffness of the shoulder and re-orientating your body to the workout regime. After day two of this, gradually test with shoulder and technique with full strokes on maybe the last or next to the last set. Again, if no pain, after about 4-5 exercise days, you might work back into your regular routine distance/time per session. Always do some light stretching after the row. Your docotr or physio should have given you some shoulder exercises/stretches to do. Do them. First few times keep the rating at 18-20. Low ratings give you a great opportunity to check your technique and form.
Best of recovery to you.
M 64 76 kg
"Sit Down! Row Hard! Go Nowhere!"
"Sit Down! Row Hard! Go Nowhere!"
Re: Return from Minor Surgery
Thank you SO much for your prompt and thorough reply. I will give it a go starting on Monday! 