The Final Milestone is Here

My last restriction from the January 11 PM surgery was "no repetitive arm motion for 90 days" is finally over. After being cleared, I have been going to the fitness center 4 or 5 days a week working on Precor lower body machines. I checked in with the PM Clinic today and was given the only restriction as no rowing machine because that pull-back motion could impact my subclavicular lead. I am meeting with a personal trainer tomorrow for advice on the equipment I can add to my routine. Does anyone here know of any other workout equipment I should avoid that would be too similar to the rowing? 

2 Comments

exercising

by Tracey_E - 2024-04-10 08:51:30

You'll want to ease back into anything you were doing before. Some people are told to limit bench presses, heavy weights overhead, pull ups and push ups. I was not given any restrictions. My understanding is training for the Olympic rowing team would be bad, but rowing as part of a workout or an afternoon in a kayak is fine. I've done both, many times. 

Go by how you feel. If something feels like it's pulling or putting pressure on your box or leads, back off. You will probably find that some things aggravate the fresh scar tissue. This is normal and will go away as you continue to heal. Ice is your friend. 

DIY Physical Therapy, Upon Good Advice

by IrishToast - 2024-04-17 16:13:42

Thank you Tracey. The trainer I met with said I have been doing great easing back into leg and torso strength. I started most equipment with 5 pounds and worked up to 40 now.  He showed me other equipment and weights I can now use to build my arms back. I am beginning with 2 pound weights and will eventually work up to 3 pound, 3 sets of 8 to 10 repetitions. During recovery I kept my left arm moving as allowed so I have no shoulder issues. But there still was an underside upper arm tendon or something that was tight.  They have a couple of pull down or push apart arm machines that isolated that area, which I did at zero or minimum weight, and that has loosened up now.  Moving my arms slowly in a few repetitions during floor exercises is also helping. Mostly I slowly do what feels good, and find after a few days I can increase with the same effort.  It feels good to be getting stronger and more energetic!

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