Thanks @trimomlewis, I'm glad you are feeling better. Motrin and ice are a great combination, and not habit forming!

I spin about 5-6x/week. I have a 40 minute HIIT routine I like. Keeps my CV system in shape.

I had my left shoulder replaced last August and followed a rehab plan similar to what you describe. First, I spent one month with a PT to re-establish range of motion, flexibility. After that, we started working on strength, very slowly. I'm almost 6 months post-op now and feeling great. Recovery from all joint replacement surgeries, especially the shoulder, is a marathon, not a sprint. The best thing to have is patience for the process. It works.

I recently started seeing a therapist twice/month for dry needling (DN)/cupping, especially for my lower back and glutes, hamstrings, and upper back. DN works well for me. But by itself it's not enough. My therapist has shown me strengthening/stretching exercises I can do to complement and extend the effects of DN.

Not everyone is suited for DN. Fear of neddles is pretty much a non-starter. Although the needles are approx the width of a human hair. I mostly feel when the muscle "twitches" - more like a cramp - and then releases. Once in a while, it feels like a needle and hurts, but that's just part of the process.

Joe