Injury recovery and exercise in April

Exercise – arm recovery
One of the significant injuries I sustained last year was to my left shoulder, after being punched. Until very recently, I could not lift any more than about 700g with my left arm, and could not lift anything at all past a certain height. This has only started to improve over the past week, and I can now comfortably lift about 4kg.

At the recommendation of a physiotherapist, to improve the ability to use my arm I should be lifting 4kg for 10 sets of 10 reps, with 30-90 seconds rest between each set. Realistically, that’s only about 10 minutes exercise a day, but it is about all I can do with the injury. The goal for now is only to regain the use of my arm. The added benefit is that each time I do this, it will consume 20-74 calories.

The table below shows the intended lifting exercises to regain the use of my arm over the next three weeks.

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Arms 10Chest 5
Arms 5
Arms 10Chest 5
Arms 5

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