Last night when I got into bed, I hurt my shoulder in what has to be one of the stupidest injuries ever. I was hitching myself higher up into bed with my left elbow, and I felt something in my shoulder pull and hurt. I kind of shrugged it off and went to sleep. When I woke up in the middle of the night to go to the bathroom, the shoulder really hurt. I took some ibuprofen. This morning, it was still really sore - along the left side of my collarbone. It hurts most when I just let my arm hang naturally. I think I strained or partially tore part of my left deltoid where it attaches at the collarbone. How dumb!
I did my workout this morning, taking it easy in case anything hurt my shoulder in particular, but it was mostly OK. The workout I did was the lower body strength workout that I put together before vacation. Here's how it broke down today:
- 12 walking lunges per leg; I'm supposed to do this with a torso rotation holding a weight, but that didn't feel good, so I just did it with my arms overhead.
- 16 steps of monster walks in both directions
- hip thrusters: you rest your upper back on a bench, feet on the ground, and with a weight resting on your hips, thrust upwards, like with a glute bridge. This move is a new addition to the workout. I did 15 reps with 20 lb.
- I repeated the first three exercises for a second set.
- I didn't do pull-ups or plyo push-ups today because of my shoulder.
- 20 of each of the following jumps: squat jumps, jumps onto a 12" box, lateral jumps onto a 12" box (both directions), split squat jumps, and tuck jumps. Fortunately my Achilles did not complain about these.
- 15 reps of wrist flexions with 5 lbs per hand
- 15 reps of wrist extensions with 5 lbs per hand
- 15 reps of wrist radial deviations with 5 lbs per hand
- I repeated the three wrist exercises for a second set.