By the fifth month post surgery we had a single aim. We wanted to start introducing some light dumbbell exercises like curls, gradually building up strength. This would be done by only using the dumbbell bar to begin, and then after a few days adding half a kilogram to the weight and continuing doing so every few days, stopping at a point where it became difficult yet comfortable.
Weeks 13-16: July 16th to August 12th:
- The following is done daily. For us, we want to find a good starting weight so we will be increasing the weight until we can just about manage it before we start a more serious workout plan in month 6.
- Dumbbell Bicep Curls
- Sets: 2 in weeks 1 and 2, 3 in weeks 3 and 4
- Reps: 10
- Instructions: Stand with your feet at shoulder height, grasping a dumbbell in each hand. Then, with your elbows kept close to your body, curl the weights, squeezing the biceps.
- Dumbbell Shoulder Press
- Sets: 2 in weeks 1 and 2, 3 in weeks 3 and 4
- Reps: 10
- Instructions: Sit or stand with your feet at shoulder-width apart, grasping a dumbbell in each hand at shoulder height with palms facing forward. Press the weights over your head until your arms are extended, then slowly lower the weights back down to shoulder height.
- Dumbbell Tricep Extensions
- Sets: 2 in weeks 1 and 2, 3 in weeks 3 and 4
- Reps: 10
- Instructions: Hold a single dumbbell with both hands before lifting it overhead and lowering the dumbbell behind your head by bending your elbows. Extend your arms back to the original position as you concentrate in your triceps.
- Dumbbell Side Lateral Raises
- Sets: 2 in weeks 1 and 2, 3 in weeks 3 and 4
- Reps: 10
- Instructions: Stand with your feet at shoulder width apart, holding a dumbbell in each hand by your sides. Raise the weights out to the sides until they are level with your shoulders, then lower slowly.
- Dumbbell Chest Press
- Sets: 2 in weeks 1 and 2, 3 in weeks 3 and 4
- Reps: 10
- Instructions: Lie on your back on a bench or the floor, holding a dumbbell in each hand at chest level. Press the weights up until your arms are fully extended, then slowly lower them back to the starting position.
- Dumbbell Rows
- Sets: 2 in weeks 1 and 2, 3 in weeks 3 and 4
- Reps: 10 each side
- Instructions: Lie on a bench supporting yourself with one knee and one hand; hold a dumbbell in the opposite hand. Bend at the waist and then curl the weight up toward your hip, keeping your back straight and your elbow close to your body. Lower the weight slowly back.
Additional Tips:
- Start Light: Start light with dumbbells, 1-3 kg, and work your way up from there.
- Proper Form: Always keeping proper form in mind to prevent injury. If you’re unsure, work with a trainer first.
- Rest Between Sets: Ease off 30-60 seconds between sets.
- Listen to Your Body: If you have pain or discomfort, stop immediately and notify your healthcare provider as appropriate.