I probably didn't do my exercises as much as I should have this week, but pacing myself felt like the right thing to do this time. I did all of them last night, including some for my shoulder with the resistance band, and it felt pretty good.
One exercise in particular I was initially having to assist my leg with the work..lying on my back with legs bent, I would slide my foot out until my leg was flat on the ground, bring it back to starting position, then pick my foot up and bring my knee towards my body. The therapist had me use a towel behind my knee so that my arms could reduce the stress on my leg, but last night I was able to semi-comfortably do it without the towel. I was pretty happy with that.
I was a little sore when I finished everything, but nothing compared to how I was on monday after seeing the therapist.
I think I may start doing some standard shoulder/arm work this week and see how it goes...I rarely feel pain in my shoulder anymore. It still cracks a bit during use, but I'm hoping that strengthening it back up will help with that. Definitely not going to go crazy though.
This past week, however, I was able to use a 10lb weight for lateral raises!
Sad part was, I was a little sore the next day haha