OK I'm currently in physical therapy right now for rotator cuff tendonitis. I just started doing the strengthening part of it. Right now my current PT has me doing the rehab exercises 3x a week (m,w,f). He said you should only do them 3x a week so you don't overtrain and cause even more inflammation. He said in his 30 years of being a PT he has NEVER had his shoulder rehab patients do more than 3x a week.
But I went to another PT to get an evaluation and a second opinion and he said that the workout I'm doing is fine but I should be doing it 5x a week (m-f). He said the reason is, the muscles/tendons I'm working are endurance muscles and can be used everyday and therefore should be rehabbed as such. He said 3 days is fine but 5 would be better. He recommened I do my routine 5x a week and said he has all his shoulder rehab patients do it 5x a week.
So what should I do? Listen to my first PT or second PT? Who's right? Here is my routine:
1. Arm bike for 8 minutes (4 forward, 4 backward)
2. Dumbbell serratus punches 3x12
3. Dumbbell prone rows 3x12
4. Lying on table dumbbell horizontal abduction with ext rotation 3x12
5. Bottom press ups 3x12 (reps of 10 seconds count) I sit with 2 phone books stacked on top of one another on both sides of me and I press down on them for 10 seconds
6. Standing cable internal rotation (with a towell roll under my armpit) 3x12
7. Standing cable external rotation (with a towell roll under my armpit) 3x12
8. Scaption dumbell raises aka 'full cans' (hands at 10 and 2 o'clock to shoulder height NO HIGHER) 3x12
9. Front dumbbell raises (with thumbs pointing up and to where arm is parallel to the floor NO HIGHER) 3x12
10. Standing dumbell shrugs 3x12
11. Pec deck flys 3x12
12. Standing dumbell bicep curls 3x12
12. Standing hammer curls 3x12
12. Tricep pushdowns 3x12
13. Body blades which you can see here: http://www.bodyblade.com/
14. The impulse machine which you can see here: http://www.impulsepower.com/prod02.htm
*Afer my workout I ice my shoulder for 20 minutes using the cryo cup which you can see here: http://www.wisdomking.com/product70223.html Also while I'm at home I ice my shoulder using the cryo cup for 20 minutes at a time every 2 hours or if I can't do it every 2 hours as many times as I can.
I have read the shoulder rehab stickys and they were very helpful but I was just wondering what you guys (especially Doc Sust) think I should do.
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