My rhomboid tear is now fully healed, and I’ve been doing some light lifting as well as a lot of stretching. I was like the Cheshire Cat when the physio gave me the OK to start doing lifting. I think I grinned for the rest of the evening 🙂
I’ve worked on rotational flexibility as well as strength, and regaining the normal range of activities that I was doing beforehand. I’m really pleased with how it has progressed. I have forced myself to take it steady as I don’t want to undue my patient approach so far. Though me using the pink 8kg bells did provide some amusement for my training buddy – thanks for the banter 😀
I’ve written myself up a four-week rehab training plan starting tomorrow based around twice weekly Wendler 5/3/1 to focus on some basic core strength work with compound lifts. I will also (still) be doing KB Sport and HIIT each week. I’ve chosen auxiliary exercises around the compound lifts that work my back, arms, and shoulders to help build them up. I have no need to focus on my legs given I’ve been working those whilst unable to lift. Also kettlebell lifts use the legs more than people realise as that’s where the power should come from. It is the overhead stability when I have the bell in the air that I need to work on.
It was interesting working with the 8/10kg bells for a whole session (OK, I sneaked in some 12kg cleans at the end when I was very warm *shhh*). I was able to focus quite a lot on technique and even slow some of the moves down as the weights were not the same strength challenge. I hope that this awareness will be useful as I go up the weights again. Similarly the physio kept noticing I raised my shoulders a lot unless I concentrate on not doing so. This was something that Anna (my coach) has had to train out of me in kettlebell lifts. Again, now I know I am prone to this, I can watch for it in my other training.
No need to go back to the physio until the 30th April unless I get any major issues. So plenty of time to work on everything and see how it goes 🙂