Post Shoulder Manipulation….

Last Thursday,28th November,I underwent a shoulder manipulation,under General Anaesthetic and received a Cortisone injection.
This took,place at Good Hope Hospital and the care and treatment received, was second to none.
I was given exercises by the Physio, to undertake at home and expect an appt. with him soon.
There have been few painful after effects, but the long term benefits will take time, I think; keyhole surgery is a possibility if this recent treatment does not work.
Now, have only the Hernia operation to look forward to on Friday,13th December ( I’m not superstitious!),hopefully 2014 will be hospital free and I shall begin planning a fitness programme towards the end of January.
I have worked out that given my current weight, a 10% Pack weight would be 7 KG.
That is simply not feasible, but some other advice I read was to add 20% of that! which would give me an additional 1.4 KG.
8.5 KG would be a lot lighter than I am used to,however, it remains the ideal.
My training weight will be at least 10kg, maybe heavier.