I finally went to an orthopedic surgeon about my right shoulder pain and restricted range of motion. He diagnosed adhesive capsulitis/frozen shoulder and referred me to physical therapy. Ever since I have been stretching daily and getting stretched once or twice a week in PT. Part of my range of motion came back quickly, but only part, and my pain remains meaningful. I have been impaired since early February, so this is getting old.
I limited my activities to yoga for several weeks, but started training with kettlebells and body weight exercises again. My workouts have usually lasted 15 to 30 minutes. Some weeks I have trained 5 days and other weeks I have taken it easy and only trained once or twice. Here is what I did today:
Face-the-wall squats – 20 reps
Windmill stretch – 20 reps
16 kg kettlebell – 5 x 20 = 100 reps, 3500 pounds
Chinups – 5 x 1 = 5 reps
Snatch – Left/Right
12 kg kettlebell – 5 x 10 = 50 reps, 1300 pounds
One-handed swings – Left/Right
12 kg kettlebell – 5 x 20 = 100 reps, 2600 pounds
Basic jump-rope – 10 x 25 = 250 reps
20 kg kettlebells – 1 x 100 paces, 88 pounds
Incline pushups – 1 x 25 = 25 reps
Weight: 7488 pounds
My grip strength is noticeably reduced from 18 months ago. I am feeling challenged after 80 swings of the 35-pound kettlebell.
My workout pattern was 20 two-handed swings followed by a pullup, rinse and repeat 5 times. Then I shifted to 10 snatches followed by 25 jump-rope skips, rinse and repeat 5 times. Then I shifted to 20 one-handed kettlebells swings followed by 25 jump-rope skips, rinse and repeat 5 times. I finished with the Farmer carry and pushups.
My shoulder felt fine even at the top of snatches. The only thing that made me feel the problem in my shoulder was the windmill stretches and I did them gently.
Today’s workout lasted a little less than 30 minutes including the warmup.