I continue to run 3 times a week, at least 30 minutes, and focusing on increasing speed a little. Running now is quite a mental leap, as I'm no longer following a set programme that tells me what to do, now I just run because I want to, which is still surreal to me.
I do still get depressed about ROM, particularly behind my back. But there are days when the improvements are obvious, and I calm down. I can raise my arm in front of me without thinking about it, and can do things like wash my face, shampoo my hair, put on face cream, with both hands in the same way I used to before this happened.
I still cannot do up my bra behind my back properly, but I make myself do it up behind my back at waist level, and I use my old sling around my left wrist, drape it over my right shoulder, and then pull on it with my right hand to raise my left hand up behind my back as far as possible. I am getting a little more movement that way, but always assisted, I still have almost no movement unassisted.
Pilates seems to be helping a lot - I can now do plank, push-ups, even side plank on my left side now, which wasn't remotely possible even two weeks ago. Reverse plank is not possible, but I am now able to get my left hand into the correct position, and half push up into a reverse plank. Hurts like hell, but it is possible. And I get the impression that the pain it causes is a good pain, in a way, in that it seems to be stretching out the last bits of "stuck" areas in my shoulder. Also, two weeks ago side plank wasn't possible, so if I keep trying, maybe in a few weeks reverse plank will also be possible.
The best part is that my neck no longer hurts - the knot in my left trapezius is less rigid and sore, and as my shoulder is able to move more naturally my neck and shoulder blade don't have to compensate quite so much, which reduces the pain. My left shoulder blade no longer sticks out like a wing, and can move fairly normally. After a day of carrying stuff to work, and being on the train, my neck started to hurt again, but it resolved with stretching when I got home, so hopefully it doesn't get worse through the week. There must be something I do when I walk and carry things over my shoulder.
I bought a car, and can drive without noticing any issue in my shoulder at all. Generally, life is looking up. Other than when pushing it to move beyond where it wants to, my shoulder doesn't hurt. I started a new job today, and there is a physio clinic in the same building, so I'm hoping to be able to find a decent physio to help with the last stages of getting movement back.
Early morning heading to the new office:
I do still get depressed about ROM, particularly behind my back. But there are days when the improvements are obvious, and I calm down. I can raise my arm in front of me without thinking about it, and can do things like wash my face, shampoo my hair, put on face cream, with both hands in the same way I used to before this happened.
I still cannot do up my bra behind my back properly, but I make myself do it up behind my back at waist level, and I use my old sling around my left wrist, drape it over my right shoulder, and then pull on it with my right hand to raise my left hand up behind my back as far as possible. I am getting a little more movement that way, but always assisted, I still have almost no movement unassisted.
Pilates seems to be helping a lot - I can now do plank, push-ups, even side plank on my left side now, which wasn't remotely possible even two weeks ago. Reverse plank is not possible, but I am now able to get my left hand into the correct position, and half push up into a reverse plank. Hurts like hell, but it is possible. And I get the impression that the pain it causes is a good pain, in a way, in that it seems to be stretching out the last bits of "stuck" areas in my shoulder. Also, two weeks ago side plank wasn't possible, so if I keep trying, maybe in a few weeks reverse plank will also be possible.
The best part is that my neck no longer hurts - the knot in my left trapezius is less rigid and sore, and as my shoulder is able to move more naturally my neck and shoulder blade don't have to compensate quite so much, which reduces the pain. My left shoulder blade no longer sticks out like a wing, and can move fairly normally. After a day of carrying stuff to work, and being on the train, my neck started to hurt again, but it resolved with stretching when I got home, so hopefully it doesn't get worse through the week. There must be something I do when I walk and carry things over my shoulder.
I bought a car, and can drive without noticing any issue in my shoulder at all. Generally, life is looking up. Other than when pushing it to move beyond where it wants to, my shoulder doesn't hurt. I started a new job today, and there is a physio clinic in the same building, so I'm hoping to be able to find a decent physio to help with the last stages of getting movement back.
Early morning heading to the new office:
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