Injury Recovery Progress - Isometric Isolation Exercises
Channel: Top Form Fitness
Date: 2018-05-26

As I just finished my Active Range of Motion phase of my recovery, I had planned to start my Isometric Exercise phase now. However, since I seem to be healing well and the range of motion, strength, and stability of my affected arm and shoulder has improved, I am also incorporating some isolated resistance band work. 

I begin with a light isometric contraction into shoulder flexion, extension, abduction, rotation, horizontal adduction/abduction, as well as elbow flexion and extension to activate the target muscles.

This is followed by light isolation exercise for the shoulder. back and tricep within a pain-free range. Finally, I've also incorporated a couple of single arm compound movements such as single arm row and press with the resistance band.

Essentially, I have combined the next couple of phases of my rehab protocol, which is a bit of a "fast-track" so I will pay attention to how my arm/shoulder is progressing and adjust accordingly.

If all goes well, in a month or so I hope to be moving back to some of my staple two arm exercises ie: rows, pulldowns, chest press, pushups and overhead press. Once I do, I'm going to experiment with a high volume approach I've been considering, working with lighter load but training to fatigue using higher repetitions (ie: 25 to 50 reps!). If I give that a shot I'll definitely post a vid of it!

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