Hey guys im new to the website and i need some help. I went under the knife for a major labrum surgery requiring multiple anchors in my right shoulder. Im a baseball player and i need to quickly get my upper body strength back asap but also safely. Does anybody have any ideas of a program that would progressively work my way back into things before i start tearing up my shoulder during military press. Let me know guys id highly appreciate the feedback!
I don't do presses behind the head anymore cause of my shoulder surgery and on the rare occasion (10x a year ) that I do, it's usually very light
After my surgery I followed the doc instructions on band work and did the physical therapy
I felt that I should have stretched my lat a little more because my ROM still isn't where it used to be
Throw a rope over a pull up bar , sit in a chair, grab each end with each hand, slowly pull with the "good hand" to stretch the other and when your strong enough, use the "bad" hand to pull down with a little resistance from the "good" hand
The aforementioned bench work (side raises and rotator cuff strengthening) are great ideas
Stand in a doorway and press against the wall with the back of your hand and then with your palm (keep the elbow tight at a 90 angle against your body)
I found that the pressing (chest and shoulder presses) took a while to come back to full strength but the lateral and front raise came back quickly
Start light with slow and controlled reps
It's a good time to retrain your "mind muscle connection" and practice good form so when you start lifting heavier you will be less prone to injury
Google "physical therapy exercises for labrum repair"
Good luck! Take it slow!
