Any rehab Specialist in the house?

Joined
Sep 28, 2018
Messages
1,671
Location
VA
Back Story:

2 years ago i pinched a nerve in my lower neck. Massive pain to even just lay down. I lost near all the strength on my left shoulder, tricep, chest, and lat. On my left side I couldn't lift, push, or pull more than a 12 year old kid that has only ever played video games.

Issue:

I've slowly gained back strength and i'm regular in the gym nowadays, but it seems like the muscles are not coming back. When flexed, the muscle just don't firm up fully like they do on the other side. Basically while the muscles are stronger, they are not fully developed like the muscles on my right side. I'm getting stronger but still kinda limited to bodyweight stuff. There is still a lack of strength because when exercising i am favoring my strong side.

Is there any kind of recommended exercises to help bring these muscles back or do i just need to keep sticking to it?
 
Joined
Dec 30, 2017
Messages
957
Location
NEW JERSEY
Back Story:

2 years ago i pinched a nerve in my lower neck. Massive pain to even just lay down. I lost near all the strength on my left shoulder, tricep, chest, and lat. On my left side I couldn't lift, push, or pull more than a 12 year old kid that has only ever played video games.

Issue:

I've slowly gained back strength and i'm regular in the gym nowadays, but it seems like the muscles are not coming back. When flexed, the muscle just don't firm up fully like they do on the other side. Basically while the muscles are stronger, they are not fully developed like the muscles on my right side. I'm getting stronger but still kinda limited to bodyweight stuff. There is still a lack of strength because when exercising i am favoring my strong side.

Is there any kind of recommended exercises to help bring these muscles back or do i just need to keep sticking to it?

Not a rehab specialist but have 6 bulging discs. 3 in my neck and 3 in my lumbar from football. I literally have had hundreds of stingers where my arm would go limp after impact.

When I try and do traditional weight lifting and even body weight exercises like bench, flys and push-ups I may trigger a flare up and lose all strength in my left arm where I may not even be able to lift a gallon of milk for as long as 2-3 months.

In 2015 it was made worse when I had a construction accident in my home do to rusted nails in our stairs between the 1st and 2nd floor. I was about 2/3 of the way up when I fell through the steps when we were lifting the house after being flooded by ocean water from Hurricane Sandy. I ended up in in PT for 10 months and nearly cried for over a year trying to walk the dog around the block.

PT helped but really didn’t kick in until I had an epidural after my PT was over. Once I had that I was able to work out again and strengthen the area that was effected. I ended up doing mostly yoga, planks and a basic kettlebell workout. I aggravated it again during the Rona lockdown and my ortho gave me a script for PT but none would see me at the time. I couldn’t lift a gallon of milk for 3 months. I am better than I was but now have pins and needles 20-30% of the time now down my right arm. The Ortho said I may need neck surgery but everyone I know who has had back surgery it never worked out so I am holding off.


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Last edited:

WPT

FNG
Joined
Apr 13, 2022
Messages
7
Coming from a physical therapist here...

You’ll want to start with isolating the rotator cuff and the deep should girdle musculature. All these muscles stabilize the shoulder joint to allow for better performance with the bigger exercise like push ups, pull ups, presses and pulls.

Bulging discs are extremely common starting at the age of 35 so don’t let an image dictate the rest of your life!!

I’ve got a band that comes with 6 exercises. I’d be willing to send you for you’re shoulders if your interested.
 
Last edited:

tracker12

WKR
Joined
Jan 29, 2016
Messages
994
Id be interested in what band exercises your recommend. I have been getting PT due to bad tendonitis in my left elbow. The PT has me doing band exercises for my shoulders as part of my program. Im amazed at how fatigued I can get with them. Like it so much I have ordered my own bands to continue when Im done.
 

WPT

FNG
Joined
Apr 13, 2022
Messages
7
Id be interested in what band exercises your recommend. I have been getting PT due to bad tendonitis in my left elbow. The PT has me doing band exercises for my shoulders as part of my program. Im amazed at how fatigued I can get with them. Like it so much I have ordered my own bands to continue when Im done.
Sure thing! I typically focus on the rear deltoid, serratus anterior and the teres minor/infraspinatus (2 rotator cuff muscles that rotate our shoulder out) for hunters/archers with shoulder issues or looking to get stronger.

The exercises I usually go with are: bilateral external rotation, serratus push ups, Dynamic hug, single arm banded walkout, scap 5x5 (conglomeration of 5 exercises into 1), sidelying external rotation and a thoracic push/pull.

I sell tubing with a workout program (video demo and written instructions) including 6 of these exercises in you’re interested in that too!
 
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