My arm is currently in a hinged brace, locked at 90 degrees at least until my first post-op in a week. However, the extension setting is at 70 degrees, and I was told I can unlock the brace and work on extending my arm. Since ive been going to 70 degrees extension for 2 days pain free, and since I can extend it farther pain-free when the brace is off for showering, Ive taken the liberty of increasing the extension stop from 70 to 50.
Starting Sunday, Ive instituted the following rehab protocol to attempt to avoid upper body muscle atrophy. My goal is to maintain as much tricep and shoulder size & strength as possible...I know full well that I am going to lose bicep size & strength since I wont be able to do any direct bicep strength training for at least 6 weeks.
I will be performing the following 3X a day until my first pre-op, as well as doing some upper body machine strength work every day Im in the gym. I hope to be back to handling heavy weight on machine pressing & shoulder movements within 2-3 weeks to avoid atrophy.
Banded tricep extension x 100 reps (started w/ light theraband, will progress gradually)
Side delt raises x 50 reps (no weight)
Rear delt raises x 50 reps (no weight)
Front delt raises x 50 reps (no weight)
