Exercises to regain strength after injury?

[Glaucus]

Almost 8 months ago I suffered a fractured sternum and bruised vertebrae between the shoulder blades. Now I'm not looking for medical advice already seen doctors several times. But I am looking for specific exercises that will rebuild the strength and hopefully improve the areas as it can still be uncomfortable.
So does anyone know anynexercises that will help with this area. Starting of very gentle. Even raising my arm above shoulder height makes the space between shoulder blade and spine feel uncomfortable.

 

[Zip]

Get your self a theraband and start with that, Very gentle resistance training.

 

[WantoN]

At the risk of sounding dodgy could I have some photos bud.

Front, side and back of your upper body relaxed. And then the same with your arms straight above your head as if you're surrendering.

Can you:
- put one arm over the top of your head behind your back, the other round your back and up towards the other hand, and link them? Ala THIS picture. Picture of you doing this would be awesome.
- touch your toes

if not, how far are you from doing so.

Do you experience :
- Aching across the tops of the shoulders (traps )
- Aching doing the upper arm or in the shoulders
- Aching / stiffness in the upper neck leading into the back of the skull

No medical, but these will give an indication of range and dysfunction and I'll be better able to judge what'll be good for you

Ant

 

[Glaucus]

I'm a fat ***** so no pics.
I haven't got restricted movement can still move everything everywhere it's just a bit sore.
I was laid down for 5 weeks doing nothing at all. Then another couple of months not doing a lot and most of that sat or laid down. Thought strength would just comeback naturally but seems not, or at least I want to hurry it along.

Got general random aches over the sternum. Vertically the sternums fine under compression or tension. But horizontal stress is sore, like lifting something one handed, uneven weight, or generally anything which puts a force horizontally through the sternum.

The back gets sore and tiered as in the pic and the same place on the other side.

I can still left heavy weights, I just try and avoid it at the moment due to the soreness it induces.

 

[Arcane]

Have you considered going to a Sports Physio to get some treatment and an exercise programme?

I had a hip resurfaced in March and was given some basic stuff to do by the Surgeon, I didn't feel it was enough really and went to a specialist clinic who've done absolute wonders in terms of structuring a proper rehab programme.

Not cheap but worth every penny.

 

[Glaucus]

I can't afford it and they only give you exercises to do anyway?
Just need to find exercises that work the right muscles.

 

[icecold]

There are loads out there.

If you want I'll find some specific things for you to read, but by the sounds of things you're going to need to look at thoracic/shoulder mobility, and strengthening your upper back, chest and shoulders.

Google "Eric Cressey", he's very good at this type of stuff.

From my bookmarks:
T NATION | Push-Ups, Face Pulls, and Shrugs
YouTube - DeFrancosTraining.com - Incline "Y-T-W"
YouTube - Shoulder Health: Rocker Inferior Capsule Stretch - Elevation

and then there are loads more here: http://forums.overclockers.co.uk/showthread.php?t=18268152

Once you've sorted the basics it would then be worth looking at a general strength program. But as has been stated before, I'd highly recommend seeing a professional.

edit: they don't just give you exercises if they're good The one I've been seeing is gradually fixing me and optimising everything.

 

[Glaucus]

Thanks icecold the inclined one certainly seems to work the right muscles. Will have a proper read through the other thread later on.