Rehab from Torn Labrum in Shoulder: First Day.

Excited because today I get to do resistance work!!!
Going to start out conservative, going to work on scapular stability.  I should point out that I'm not just working on recovering from a torn labrum, but I'm also working with damaged rotator cuff and various back muscles.

On a related note, I've realized what I'm doing is broader than just treating a torn laburm. Through this process I've found out that I have an injured rotator cuff as well. There are a lot of people out there that might benefit from avoiding surgery to repair their rotator cuff, so I'm going to make it easier for them to find some of these videos.  A torn labrum and damaged rotator cuff go hand in hand, actually. This might be one reason why surgery repairing a labrum only might be ineffective in relieving pain, it might be only a partial repair. Plus, if you have poor mechanics you're just going to tear it again.

Anyway back to my protocol for scapular stabilization.  My rehab will go through three different phases. First is endurance, second is range of motion/strength, and the third is speed strength.  Endurance will get those stabilizers back to strength, so I will develop proper mechanics. Then I can work on strength, like bench press. And after that has been worked some then I can work on explosiveness, like in Olympic lifts and sprinting.

Here is the document describing the exercises I'm doing for phase one. I'm planning on doing only 2 sets for the first two times, and after that bump it up to three. Also, I'm doing these every other day, adding weight bit by bit. Hopefully I can move on to phase two in two to three weeks, depending on how I'm feeling.