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Phoenix's flexibility & recovery challenge


Phoenix91

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Hello lovely people!

 

I spent a lot of time last year bouncing around in the warriors playground, i lifted semi-heavy things, i got stronger.  Then it all fell apart.  I injured my left shoulder at work in May of this year and turned into a couch potato.  I have zero strength and zero flexibility but i've scrounged around and found a little will power.

 

I am currently doing physical therapy for what my Dr thinks in rotator cuff tendinitis/bursitis/impingement.

 

My main goal with this challenge is to be held accountable for getting off my ass and moving around.  That being said, every day i will do some kind of stretching; whether that's yoga or just simple stretches before i go to bed.  I will be setting an alarm on my phone to remind me to do these!

 

Secondary challenges will involve doing my PT exercises every day!  It's been 6 weeks since i started and while it is feeling slightly better the pain and reduced movement are still an issue.

 

I will also continue to use the 'zombiesrun' game app to go for walks, bike rides and maybe run a little if and when the weather permits.  

 

 

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2 hours ago, Phoenix91 said:

I am currently doing physical therapy for what my Dr thinks in rotator cuff tendinitis/bursitis/impingement.

 

ouch, I'm sorry to hear that, I hope it won't take too long to fix :huh:

 

Have a good challenge!

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It's good to keep moving! Hope your PT sessions continue to help things improve. 

Raptron, alot assassin

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On 10/17/2018 at 1:10 PM, @mu said:

 

ouch, I'm sorry to hear that, I hope it won't take too long to fix :huh:

 

Have a good challenge!

 

Thank you!

 

On 10/17/2018 at 2:24 PM, raptron said:

It's good to keep moving! Hope your PT sessions continue to help things improve. 

 

Thanks. 

 

22 hours ago, Thom Sparrow said:

Hey hey! I just had my first pt appointment for shoulder impingement as well. I'll be with you in spirit!

 

Ouch!  It sucks doesn't it!?  Thanks.

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In the first 2 days of the challenge i have:

 

  • Taken a 12 mile bike ride 
  • Stretched 1 of the 2 days; 50% is good.
  • Had a killer PT session, it was painful and hard but i got through it and my therapist wants me to add weight to my at home exercises so i must be getting somewhere.

On with the rest of the week!

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On 10/24/2018 at 3:12 PM, Phoenix91 said:

In the first 2 days of the challenge i have:

 

  • Taken a 12 mile bike ride 
  • Stretched 1 of the 2 days; 50% is good.
  • Had a killer PT session, it was painful and hard but i got through it and my therapist wants me to add weight to my at home exercises so i must be getting somewhere.

On with the rest of the week!

Awesomeee.

Raptron, alot assassin

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On 10/26/2018 at 9:29 AM, Asa Pond said:

Oh hi! We have almost the same challenge idea. 

 

Hi,  I followed along with your challenge, it does sound very similar to mine.  Good luck with it!

 

On 10/26/2018 at 10:39 AM, raptron said:

Awesomeee.

 

Thanks!

 

End of week 1 went okay, I should admit that i haven't done a full yoga session yet, more just taken some yoga stretches and applied them to my gentle stretching sessions.  I am keeping up with my PT exercises though, and have added 2 lb weight to some of my exercises.  Its just tough to find yoga workouts to follow that don't involve putting my weight on my shoulder; I've found that i don't mind using my arm so much, moving it around and things but putting my weight on it like in down dog is too much.   

 

I'm hoping to go for a walk tonight for the next zombiesrun mission, if i'm feeling frisky (not likely) i might add a little jogging :).

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Nice walk. :)

 

Can you do table-top or a somewhat modified table top instead of the down dog portions? Might open up some doors for yoga flows.

Raptron, alot assassin

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On 10/31/2018 at 9:43 AM, raptron said:

Nice walk. :)

 

Can you do table-top or a somewhat modified table top instead of the down dog portions? Might open up some doors for yoga flows.

 

Thanks!

 

I could try it, maybe try to take more of my weight on my legs/core.  I was trying modified poses just resting on my elbows for some but the pressure on my shoulder was somewhat painful.  I'll try it and see how it goes.  I have a really great DVD that has some nice easy 15-20 minute flows that i could try to modify.

 

 

I got up early this morning and did my PT exercises before work, normally its a just before bed thing.  I haven't done any more walking/ outdoor stuff as it is raining super hard and has been for a few days; i really hope the weekend looks better than this.  

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Following. Sympathize with the rotator cuff issues - been doing maintenance pt for the past year (it does get better). Depending on how you're looking to stretch hips, check out the couch stretch, too, for the front of the hips (disclaimer: everything I can find for the couch stretch shows people with upright torsos, which is like showing olympians for "learn to lift weights." Start off with your torso parallel to the ground, press your hips downward, and lift your torso slowly - I can get to about a 45° angle). How'd the yoga feel?

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On November 2, 2018 at 4:15 PM, Manarelle said:

Following. Sympathize with the rotator cuff issues - been doing maintenance pt for the past year (it does get better). Depending on how you're looking to stretch hips, check out the couch stretch, too, for the front of the hips (disclaimer: everything I can find for the couch stretch shows people with upright torsos, which is like showing olympians for "learn to lift weights." Start off with your torso parallel to the ground, press your hips downward, and lift your torso slowly - I can get to about a 45° angle). How'd the yoga feel?

 

Hi!  I've found my shoulder has felt better since starting pt about 6 weeks ago.  It's significantly better than the last time I tried to do yoga about 3 months ago.  Out of all the poses I've tried over the last few days, down dog is the only one I have any real issue with, and I think it's because of the angle of the shoulder and the pressure put in it.  Everything else I've been doing, I can feel my shoulder pain is there but not to the point where I have to stop, it's nagging, not overwhelming now.  

 

That couch stretch looks tough, I'll give it a try but modify to my limited range of motion.  

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That does look like a good set of asanas! 

Raptron, alot assassin

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5 hours ago, Manarelle said:

Is it odd that I can hear that picture? :) It looks so peaceful and serene. 

 

Grats on a solid week 2, as well. How's this week looking? 

 

Its not odd, the leaves were very noisy.  It's quiet at the part of the trail, it's really lovely. 

 

This week's going well.  Yoga yesterday and today.  Plus a zombies run mission, just walking but it was fun.  

image.jpeg

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Week 3 recap:   It's late but i've been battling a migraine for 3 days.

 

Yoga/Stretching: 3/7.  Pretty terrible, i have no excuse really.

PT: 4/7.  

 

5 mile trail ride Sunday in the freezing cold.   It was fun but slightly too cold for me, not for the horse, he enjoyed himself immensely.

1 zombiesrun walk this week but only 2 k and it was a walk to sams club to buy sale stuff so not really exercise.

 

I was signed off at PT today, guy said my range of motion is good, and now i just need to build up weight in the exercises.  So he gave me some homework and told me to call if it gets painful again.  I'm okay with this as my insurance is refusing to cover any of the treatment so i'm in for a massive bill soon.  I'm kind of sore today because he tends to manhandle my shoulder during the session but tomorrow should feel better.

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Ugh, I hate the insurance vs. PT visits drama. I also had to pay out of pocket for my last round. It really adds up. Hope your homework gets you back to where you want to be. :)

Raptron, alot assassin

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I also had to fight with insurnace - every single visit was "do you really need this?" Well no, if you don't mind that I'm a broken human being that will degrade into breaking myself more often, you're right, I don't.... Way to care about your insured people's... you know.. health

 

How'd week 4 go?

Manarelle the Level 56 Amazon Assassin

Challenges: 1-1011-2021-3031-4041-50, 51-60, Current

 

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On 11/14/2018 at 10:47 AM, raptron said:

Ugh, I hate the insurance vs. PT visits drama. I also had to pay out of pocket for my last round. It really adds up. Hope your homework gets you back to where you want to be. :)

 

Thanks!  it does seem to be helping somewhat.

 

5 hours ago, Manarelle said:

I also had to fight with insurnace - every single visit was "do you really need this?" Well no, if you don't mind that I'm a broken human being that will degrade into breaking myself more often, you're right, I don't.... Way to care about your insured people's... you know.. health

 

How'd week 4 go?

 

With mine they won't pay because theyre classing my injury as a preexisting condition which is stupid and awful of them.  I'm not even fighting with them, i don't have the time or energy to fight them.  I'm just going to pay it and then change insurance companies, it serves them right to lose my money.   They don't care about your health, they care about your money.

 

Week 4 started off slowly, the very cold weather just puts me off getting up and moving.  It ended quite well though, i finished season 1 of zombies, run!  and did 2 sessions of yoga saturday and sunday.  Also rode my horse on Sunday and found out he's a bit lame, so now i get to baby him until he gets better.

 

I also made a life decision to get control of my finances, had a long meeting with my bank today and have a good plan of action set up.  2018/19 is going to be the time money and me learn to get along.

 

 

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