I was just wondering if any of you guys are physical therapists? I am suffering from rotator cuff tendonitis and bursitis due to weak RC muscles I have from a shoulder acromioplasty I had on Nov. 9, 2006. I am 27 years old and am all natural (no AAS or HGH...not that I have anything against it, I just don't do it). Alot of the inflammation is down and I have just started the strengthening exercises at physical therapy. My PT has me strengthening 3 days a week with 3 sets of 12 reps for each exercise. I have read the shoulder stickys but also had some questions as well:
1. How many days a week do you guys have your patients do strengthening exercises to help with tendonitis and bursitis. Right now I'm doing 3 days a week is that enough? Should I be doing more?
2. How many sets and reps do you guys have your patients do the RC exercises for? Right now I'm doing 3x12 with the same weight every set. Is this enough?
3. Here is my routine my PT has me doing 3 days a week (m,w,f):
I. Alternate hot/cold: Moist heating pad 5 minutes/ Ice with cryo cup 2 minutes/ Moist heating pad 5 minutes/ Ice with cryo cup 2 minutes/ Moist heating pad 5 minutes/ STOP.
II. My PT than massages all my RC tendons.
III. My PT than stretches my shoulder.
IV. I than start my workout:
1. Dumbbell serratus punches 3x12
2. Dumbbell prone row 3x12
3. Lying on table dumbbell horizontal abduction with ext rotation 3x12
4. 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
5. Standing cable internal rotation (with a towell roll under my armpit) 3x12
6. Standing cable external rotation (with a towell roll under my armpit) 3x12
7. Scaption dumbell raises aka 'full cans' (hands at 10 and 2 o'clock to shoulder height NO HIGHER) 3x12
8. Front dumbbell raises (with thumbs pointing up and to where arm is parallel to the floor NO HIGHER) 3x12
9. Standing dumbell shrugs 3x12
10.Pec deck flys 3x12
11. Standing dumbell bicep curls 3x12
12. Seated tricep dip machine 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
V: 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.
How does my PT's prescribed routine look?
I have read the shoulder stickys but I was just wondering what you fellas think of this. And if there are any PTs on here if you could especially respond I would greatly appreciate it.
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