Rehab Journey Day 19 - Legs & Yoga

THIS IS NOT MEDICAL ADVICE IF YOU HAVE A DISLOCATED SHOULDER.

I dislocated my right shoulder while warming up on a Saturday morning. I was doing a Turkish Get Up, and on my way down, I got my arm behind the shoulder. I ripped out my shoulder from the socket and was in immediate pain.
I could not move my arm and walked to the hospital to get it relocated.

After recovering for 2 weeks with my arm in a sling, I got the green light to start rehabilitation, so welcome to my journey to get a more muscular and robust shoulder and get back in action!

Program:
A1 - Nordic curls (4 sets x10)
A2 - Pistol Squats (4 sets x10)
B1 - Lying side kicks (4 sets x10)
B2 - Lying 90-degree side kicks
C1 - Back extensions (3 sets x10)
C2 - Hyperextensions (3 sets x10)
C3 - Tib raises (3 sets x10)

Yoga:
Standing forward bend
Side bend
Neck stretch
Cat/cow stretch
Downward facing dog
Low lunge
Downward facing dog
Pigeon
Cobra
Child's pose
Butterfly
Arm stretch behind the head
Savasana

Socials:
https://www.instagram.com/coach_jesper/
https://rumble.com/user/coachjesper
https://www.youtube.com/channel/UCNY6e91iBxtGJ_6Wd8gyM4Q

#rehab #rehabilitation #workout #coachjesper