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Suggestions for Post-Surgery exercise

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bfulmer
Posts: 3053 - Karma: 1,975
So about 2 weeks ago I had arthroscopic bankart repair surgery on my right shoulder. Basically I've dislocated it a bunch and they went in and tightened things back up so that it will stop coming out.

ANYWAYS. I've been cooped up in my house playing COD and watching Arrested Development for the last two weeks and I'm going stir crazy and getting out of shape. I can't use my right arm to do anything for another few weeks at least and I can't do anything that could compromise it by jostling it around (like jumping running etc.). If any of you have had surgery like this before, or even if you haven't, PLEASE give me some suggestions for physical activities or something I can do to occupy myself and stay in shape while I recover.

+k for help
Jun 9 2013 3:12PM
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Zhik
Posts: 83 - Karma: 70
Pee in her butt...jk

But seriously eat very healthy and take long walks... other than that learn something new, such as computer programming or stock trading... itll be usefull in the future and you'll actually get something out of it, unlike call of duty... good luck!
Jun 9 2013 3:26PM
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123+ski
Posts: 2832 - Karma: 581
Getting labrum surgery in a week, so threads for ideas. I plan on catching up on editing, starting and finishing game of thrones, maybe a few others as well depending on how things are going. Also trying to build a pc, hoping to sell my laptop/order some parts in the near future
Jun 9 2013 3:52PM
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Daph
Posts: 5978 - Karma: 5,006
can you ride a stationary bike at all?
Jun 9 2013 4:36PM
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SKI.ING
Posts: 2695 - Karma: 2,535
If you barely got it 2 weeks ago then you should just keep doing what you're doing. There should be a few towel stretches they gave you to keep it from getting too locked in and sore. After ~4 weeks you should be getting a prescription to start PT with a professional.

I had the same condition, plus labrum and rotator cuff tears and this is what I did. You can always go too fast, but you can't really go too slow, especially at your assumed younger age as opposed to a 50 year old where "frozen shoulder" would actually be a concern. Tough out the inactivity a while longer and then come back with a vengeance.
Jun 9 2013 4:43PM
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Jewschoolers
Posts: 1785 - Karma: 1,142
do exactly what you are told to do by a medical professional. the end
Jun 9 2013 4:54PM
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Holte
Posts: 10740 - Karma: 7,814
Stationary bike is always my go-to after upper body injuries. It's low impact, you don't need to touch the handlebars, and decently fun for not moving.
Jun 9 2013 5:02PM
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DeRizzo
Posts: 3827 - Karma: 3,485
My mom just got Rotator Cuff surgery. Here's some pictures of her workout thingy:

Click for larger image
Click for larger image



Jun 9 2013 5:11PM
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SurfaceHoar
Posts: 311 - Karma: 240
http://www.shoulderdoc.co.uk/article.asp?section=845


Jun 9 2013 5:17PM
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BROSEIDON
Posts: 3702 - Karma: 1,495
Fap with your left arm
Jun 9 2013 5:21PM
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bfulmer
Posts: 3053 - Karma: 1,975
I have been.

And to everyone talking about PT, I already have it scheduled for when I'm 4 weeks out... I think you're misinterpreting my question. I'm looking for exercise for my overall health, not to heal my shoulder.
Jun 9 2013 6:20PM
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DeRizzo
Posts: 3827 - Karma: 3,485
ohh...
Jun 9 2013 6:31PM
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bfulmer
Posts: 3053 - Karma: 1,975
+k for the dedication though haha thank you.
Jun 9 2013 7:17PM
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Blake.P
Posts: 9894 - Karma: 3,585
Stationary bike, long walks, maybe walk up a fuck ton of stairs (walking shouldnt be hard on your shoulder, leg lifts, leg presses at the gym, seated leg extensions/curls


If you have a camera I would go to a park beach and walk/ (easy) hike around for a few hours and take pictures. It would get you outside, active and not be hard on your arm
Jun 9 2013 8:59PM
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rememberscott
Posts: 1291 - Karma: 5,201
duu, this might be crazy to some people but READ A BOOK. It's good for you it keeps your mind active and you learn something. But physically? get on a stationary bike, work on your abs and core of your body to get super strong for ski season. cheers
Jun 9 2013 9:23PM
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SKI.ING
Posts: 2695 - Karma: 2,535
Sorry but you're not understanding either. Your shoulder is what will allow you in the future to do hundreds of things that affect your "overall health". Getting in a few extra weeks of exercise is not worth it. You said it yourself, no jostling. You have delicate sutures that are holding together a tightened joint. Stick to the schedule if you can. Say you don't heal properly, then you're out even longer sitting in your bed.
Jun 10 2013 12:22PM
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SkierX
Posts: 16253 - Karma: 538
Had the same procedure last year, in early May. For me, the key was finding enjoyment in slower paced activities. Spent more time taking mellow walks instead.

I tried going to the gym and hitting the stationary bike was I am a mountain biker and thought it would be good to keep me in shape, but I did not keep that up too long as I found it to be miserably boring being in a gym environment spinning away like a damn gerbil on a wheel.

Once I got more into June/early-July I started taking mellow hikes with the dog and by later in July I was given the okay by PT to start very gentle, low paddle angle flat-water kayaking again. Was back on singletrack at a slower, cautious pace in early September.
Jun 10 2013 12:38PM
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Stadtski
Posts: 972 - Karma: 3,349
pec workout (move your shoulders in circles without moving your arms)
crunches
rows (crunch while extending and pulling in your legs)
side crunches
vertical workout (stand on your tip toes and go back down over and over)
do crunches while twisting. it works the obliques (side of your abs)

these all work really well to keep you in shape and shouldnt involve your arms if you do it right, plus you can watch tv or listen to music while you do it.
Jun 10 2013 1:10PM
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StickDonkey
Posts: 284 - Karma: 2,456
Go to the pool, drink beer and work on your tan.
Jun 10 2013 1:14PM
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Filet-O-Fish
Posts: 866 - Karma: 4,038
or if its leg surgery try using your foot......
Jun 10 2013 3:04PM
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bfulmer
Posts: 3053 - Karma: 1,975
Yeah this sounds exactly like what I'm going to be doing. Hopefully I'll be good to go by ski season
Jun 10 2013 10:30PM
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Anathema
Posts: 21048 - Karma: 5,061
handstand pushups
Jun 10 2013 10:32PM
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90053
Posts: 2565 - Karma: 3,728
hahaha
Jun 10 2013 10:47PM
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SkierX
Posts: 16253 - Karma: 538
You should be if you follow orders and take PT seriously. Expect it to still be improving a full year out though as I still am noticing small improvements and I am a year out.
Jun 11 2013 12:21PM
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bfulmer
Posts: 3053 - Karma: 1,975
.I know what procedure I had and I've been following the doctors orders and suggestions. I'm just trying to avoid becoming a fat lump in the mean time, and many of the suggestions (stationary bikes, ab workouts etc.) have actually been quite helpful. Don't tell me that I don't understand the procedure which I just had done, when it is clear that you haven't taken the time to read the content of the thread which you are preaching in.
Jun 12 2013 10:43AM
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HamFaceGirl
Posts: 5242 - Karma: 2,676
I had this surgery in mid march, and now I'm 11 weeks out. Here's what it seemed to be like
Surgery-3 weeks was sling on at all times, scary as shit to do anything with the sling off, even shower, but over the course of it I got used to the sling and it wasn't too bad
3-6 weeks I had the sling on going to school, and doing activities, but took it off when just relaxing at home
6-8 weeks in pt was used to get full range of motion back, sling off at all times, except sleeping, but I was still scared, and wouldn't really move my arm too much
8-10 weeks things get a lot better, as you have full range if not just a little under, and you just need to take it easy
10-now have been great, I'm cleared to do everything except strenuous upper body exercise, but I hardly even notice being restricted throughout daily activities
Jun 12 2013 11:06AM
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