Shoulder Rehab: 8 Weeks

I have gone up in weight and my legs are doing awesome. I am now combining legs, forearms, and abs in one night so I can focus on cardio the next night. I am doing the following rehab exercises 4 to 5 times a day:

30 shoulder shrugs

30 rowing movements with my shoulders, really shrugging front and squeezing my shoulder blades in back

15 front raises - elbow bent at 90 degree angle, I take my left hand and place it under my right arm and push it up until my right upper arm is parallel to the floor, or until I really feel the stretch.

15 side lateral raises - again I use my opposite arm to push my bad arm away from my body.

15 rotations - across my body/away from my body - my elbow is bent at a 90 degree angle (like a gun slinger). I then rotate my shoulder so my right wrist is over my left hip and I use my left arm to support/push my elbow away from my body slightly to make it work. I then rotate my shoulder so my elbow is pressed into my side and my right hand is away from my body (I call it the chicken flap when I do it with weights - presurgery)

15 reps - I put my hand behind my back as far as it can go. My goal is to be able to move my hand up and down my back. Right now, I can only get it to my butt cheek (on the same side as the injured shoulder). I have a LOT of work to do on that one.

I have yet to go for a run as my shoulder had me in pain again today. It felt great when I woke up - to the point where I thought, Wow! That stretching last night really helped! All was great until I buttoned my blouse which just happened to have three buttons on the back of my neck. I could feel the stretch while doing it and when I brought my arm back down it felt as though I pinched an entire cluster of nerves. It was so bad before lunch that pain was actually shooting from my shoulder into my ear.

I came home from work and put on my sling, which I plan to wear to bed tonight. Tomorrow is another day!