It is so much fun doing a lot more exercise. Due to the
daily Pilates exercises the deep core muscles are stronger than before surgery.
Daily arm and shoulder stretches and restorative yoga feel very good.
What is new are 30 second speed intervals on a stationary bike (2x/week) for 30 minutes and weightlifting training with a barbell (2x/week, but without “lifting”).
Many wonderful people in the gym help set up the bike or prepare the bar with plates, since I am not lifting more than 5kg. I can do back squats, front squats, and good mornings. The first time about 120 squats total at lighter weights, the second time up to 70% max at which time I started loosing form and my sides started hurting.
The smaller arm muscles can be trained with dumbbells (8 lbs) in a supine position.
Take away messages:
What is new are 30 second speed intervals on a stationary bike (2x/week) for 30 minutes and weightlifting training with a barbell (2x/week, but without “lifting”).
Many wonderful people in the gym help set up the bike or prepare the bar with plates, since I am not lifting more than 5kg. I can do back squats, front squats, and good mornings. The first time about 120 squats total at lighter weights, the second time up to 70% max at which time I started loosing form and my sides started hurting.
The smaller arm muscles can be trained with dumbbells (8 lbs) in a supine position.
Take away messages:
- take longer breaks between sets than before the surgery
- no weight bearing on arms
- enjoy the time to perfect squats and hip flexibility J J J
During the afternoons I am more tired. I do some work related things all on my laptop in a comfortable reclined position.
Shoulder stretches at 3 weeks post surgery:
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