Current PT

Never occurred to me that some might like to know more about the PT. So here’s what we are currently doing. The initial instructions given at the hospital was to do one or two sets of 10 of each; but, my therapist and I changed that up a bit at the start. Instead of sets of ten, I do each of the following for two minutes:

  • back and forth pendulum of left arm, arm dangling as I bend forward
  • side to side pendulum, same
  • arm in circle, same
  • NOTE: arm movement is generated by whole body movements, and I am thankful that video cameras are not allowed given how you have to move the body while bent over. I am NOT twerking, I swear.
  • backwards shoulder rolls
  • shoulder blades together, then lowered
  • regular shoulder drops
  • Bicep curls w/2lb weights
  • Reverse curls
  • “motorcycle twist”
  • reverse “motorcycle twist
  • hands with thumbs up, palms facing each other, move so palms down
  • hands with thumbs up, palms facing each other, move so palms up
  • Isometric 1: forward punch into inflated ball
  • Isometric 2: elbow back into inflated ball
  • Isometric 3: elbow to the side into inflated ball
  • Isometric 4: hand to the side into inflated ball

Once that’s done, the therapist does manipulations of the joints and some massage to help loosen things up. Then I sit and enjoy my ice pack for 12 or so minutes. At home I also have some squeeze gel to use to help improve hand strength and reduce swelling.

Getting hit by lightning is not fun! If you would like to help me in my recovery efforts, which include moving once we have medical issues cleared up, feel free to hit the fundraiser at A New Life on GiveSendGo, use the options in the Tip Jar in the upper right, or drop me a line to discuss other methods. It is thanks to your gifts and prayers that I am still going. Thank you.

6 thoughts on “Current PT”

  1. I did a lot of my shoulder home PT in the shower. the warm water helped a lot. keep up the good healing work!

    1. I’m surprised my landlord hasn’t raised my rent to cover the water bill. 🙂 Been taking long hot showers, and making good use of the shower massage. Great place to do some of the stretching and such.

  2. The “motorcycle twists” (forward and backward) are interesting.

    Something I suggest to my gun class students: A 2 ft length of “closet rod” – 1 1/4″ – 1 1/2″” wooden rod commonly found in closets, and available at home centers by the foot – drilled laterally at the mid point and equipped with about 5 feet of heavy twine or very light rope, and a gallon milk jug, the twine just long enough to keep the jug a couple inches off the floor when user’s back is straight and the rod is held in both hands with the arms extended and horizontal. For my “demonstrator model” I use a cheap carabiner to connect the twine to the jug handle.

    “A pint’s a pound the world around” as the ditty goes, so mark the jug in pints to provide one pound increments. Starting light – one pound – with the twine fully extended, and holding the rod with palms down and the arms extended and horizontal, roll the rod forward using both hands alternately; when the jug contacts the hands, reverse, NOT letting the rod spin, but using the hands to control it, continuing the backward rolling to extend, then retract the twine, until the jug once again touches the hands, then resuming controlled forward rolling until the twine is fully extended – the start position.

    That is one rep. It is a rare beginner who can complete one rep, even with just a pound in the jug. The exercise stresses not just the wrists, but the grasping muscles in the inner forearm, the support muscles in the outer forearm, the biceps, triceps and deltoids, the trapezius muscles in the upper back, the lower back, the glutes and hamstrings. Reversing the rod – palms up – stresses the arm and shoulder muscles differently.

    The closet rod held in one palm with the palm up and the twine between the fingers allows use for forward curls to work the biceps; with the palm down, perform reverse curls. Twine between the fingers again, elevate the arm and support the elbow with the other hand and one can work the triceps.

    Two milk jugs, without the string, place a length of 2X10 between two inverted 5-gallon buckets, and one has a bench with which chest flys can be performed, and using just the jugs, thigh lunges and simple squats.

    When one’s strength begins to exceed the resistance offered by 8 pounds of water, visit a used exercise equipment store and buy used standard weights. In my experience, reaching that point that will take some time.

    I’ve had Occupational Therapists in my class and they always comment on my “$3 shooting muscles improvement tool;” they use a similar tool in their practice, but it’s a great deal fancier and over $100.

    Iggy

    1. I’m going to have to give that a try here soon. Just got cleared this morning to start “real” PT and to gradually start lifting with my left hand. Before, was only supposed to lift a sheet of paper and was mostly (cough) good about that… Thanks!

      1. Also, RE: hand strength exercises. I point out to my students they can buy all sorts of hand exercise equipment, at various prices – Captains of Crush exercisers are available from 65 lbs to 330, are absolutely top notch, and priced like it. Or, they can go to Walmart and buy 3 exercisers for about $4. Walmart calls them “tennis balls.” Held by the fingertips – not in the palm like one would squeeze a lemon – compress the tennis ball until your fingers get tired, then switch hands. Do it every other day for 4 weeks and you’ll be surprised how much your grip strength has improved.

        And, since tennis balls come 3 to a can, use the other two to play fetch with your dog. He’ll love you for it.

        Iggy

        1. LOL, wish I had a dog. That’s another I will look at trying. Right now, they have sent me home with both foam and some dough-like stuff for the hand grip work.

          It’s amazing how much you can make or get on the cheap. Even some of the “official” gear has only been around $20, and most of that has been the industrial ice and heat packs. Even there the price hasn’t been too bad. The most expensive item I have is the therapy/massage table that someone generously helped me get. Worth it!

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