While my humeral fractures heal, the doctor says: No driving, no swimming, no biking, no boogie boarding, no running, etc. My left arm must NOT BE MOVED and must remain in the sling and swath, bound firmly to my side.

This does not mean, however, that working out is out of the question. On the contrary, my parents just bestowed on me a new piece of exercise equipment: a stationary exercise bike! I rode a mile on it yesterday, and it felt great!

So, my weekly workout for this week will consist of:
1) Selected stretching routines from Kathy Smith’s book, Flex Appeal;
2) Walking, both for exercise and for fresh air and sunshine;
3) Belly dancing (modified); and
4) Biking.

I’ll need to be careful to rest and not “over-do”. My body is working hard to repair the damage from the biking accident. My workout needs to be a help, not a hindrance to the body’s mission to restore health and well-being.

As soon as possible, I will add a fifth option to my workout routine: gardening. In the garden one finds healing for the body, soul, and spirit–a feast for the imagination, flavored with beauty, hope, and anticipation.

“Just living is not enough,” said the butterfly. “One must have sunshine, freedom and a little flower.” Hans Christian Andersen

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6 Comments on Weekly Workout: While My Broken Shoulder Heals

  1. Denise Poole says:

    Hi Kathy
    Thank you for your prayers and I think they’re being answered! Over this weekend in glorious weather I found the energy to hike for two hours. It’s now three months since my skiing accident and at last my physiotherapist has introduced a resistance band and
    progress is gradually being made. I’m only taking pain killers at night and have found more energy through the day.
    It’s lovely weather here in the UK and the vitamin D is doing me good too! I’ve started a program in the gym and hopefully I will gradually regain my fitness.
    My expectation is that after a year of hard work, I should have near full mobility to go back to the slopes and lift some weights too.
    It was good to read your success story and very encouraging.
    Thank you
    Best wishes
    Denise

  2. Kathy says:

    Hi, Denise. Yes, I needed a lot of sleep, especially since I was often uncomfortable and didn’t rest soundly during the night. Balancing sleep with the recommended physical therapy and my own exercise routines wasn’t always easy, but it paid off. You’re not being lazy: you’re being wise! I will keep you in my prayers for a full recovery, so that you be back on the slopes and the greens, celebrating your body’s victory. :)

    God bless you,
    Kathy

  3. Denise Poole says:

    Hi
    I’ve enjoyed reading your website since fracturing my prosimal humerous in five places in early March in France. I fell on a steep ski slope and was lucky enough not to need surgery. The pain has only just started to recede and the last X-rays show that the healing is almost complete and I will soon be able to do more physio and gym work.
    It’s great to read that your shoulder mobility is now very good and I aspire to get the same results. I’m not progressing as fast as I would like and the thought of a whole year before I can play golf and swim etc is sad. Am trying not to feel sorry for myself and will take pleasure in walking and enjoying the summer.
    I would like to ask you if during your recovery you were very tired (I think the pain has a lot to do with my tiredness.) Balancing the amount of excise to the amount of sleep required for the healing process is confusing as sometimes I think I’m just being lazy!!
    I’m an otherwise very healthy, sporty 59 years old.
    Very best wishes
    Denise

  4. Kathy says:

    Hi, Diane. I’m glad your fracture is healing well and that you feel confident enough to ride your bike outside. I’m not at that point yet. I went to my 3rd session of physical therapy today, which included both strength training and stretching. I have 9 more sessions over the next 3 weeks. Perhaps by then, I’ll be able to ride my bike again! Thanks for writing, Diane, and best wishes to you with your physical therapy.

  5. Hi … I, too, broke my humerous (spiral vertical). It wasn’t cycling … toe caught in cuff of bellbottomed pants on Father’s Day!

    It’s healing. I want to cycle outside and did it today. I can use my bike on an indoor trainer. The shoulder is weak and that’s what I am getting physical therapy on (went 1x so far).

    I didn’t read your entire website but will try to read more. I was looking for info on riding a bike with healing broken arm. I have great balance (teach Spin as well) and hardly put weight on my handle bars – this is why I believe it’s okay for me to ride my bike.

    Good luck with yours … feel free to email me if you like.

    diane goodwin
    diane@dianegoodwin.com

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