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Kieran Stapleton (Stapes)

@kieran_stapes

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🩳 Men's Physique Competitor
🏋🏼‍♂️Sports Massage Therapist @stapletonsportsmassage
🎓AECC Chiro (3/5)

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5 months...and we're on track!📈

It's been a long journey, and there's still plenty left to go, but I'm proud of the progress I've made!

After 5 months of watching from the sidelines, we're finally starting to add some familiar movements back into the mix.

Weight is limited, but progress is being made either way. Being able to train, move and actually feel like I'm building something again means more than I can explain😁

The goal remains the same - no rushing, no shortcuts. Just enjoying being back doing what I love (even if it isn't anywhere near my full capacity yet).

It's a slow process, but who doesn't love a challenge?😂

I can't wait for what's to come, and I'm excited to keep you guys updated💪🏼

#stapletonsportsmassage #recovery #gym #bodybuilding #rehab

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DO YOUR STRETCHES!!!

#rehab #stretching #stretch #coach #training

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The hard work in the gym and the running is paying off

The other major thing I have been working on is mine nutrition, mainly how much I consume as I do love food!!

The goal is to have abs by Christmas 👀
#transformation #training #running #gym #nutrition

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15 Weeks Post-Op💪🏼

After a setback a couple weeks ago😬(which i will cover in a separate post), things appear to be back on track, with steady progressions each week.

These are the new additions to my rehab program:
○ Lawnmower w/ 2kg dumbbells
○ L - Rows w/ 1kg dumbbells (my right shoulder doesn't like to move on this one)😅
○ Serratus Punches w/ a tennis ball
○ Controlled Internal & External Rotations w/ 1kg dumbbell
○ Side Lying Internal Rotation (Sleeper stretch)

At this stage, I have been advised to NOT exceed 5kg Dumbbells.

These exercises are being performed alongside:
○ Scapula Setting
○ Resisted GH Joint External Rotation Wall Slides w/ yoga band
○ Single Arm Dumbbell Rows w/ 4kg Dumbbells
○ Frontal Raises w/ 2kg Dumbbells
○ Modified Bird Dogs (Arms Only)
○ Wall slides (above head & diagonally)
○ Drop Catches w/ a tennis ball
○ Proprioception w/ a tennis ball (One-legged stance)
○ Serratus Anterior Activation (Against a wall) - walking the hands up the wall to eye level

Week by week - we're getting stronger!

Stayed tuned! I'm excited to take you all along for the journey💪🏼

#stapletonsportsmassage #recovery #gym #bodybuilding #rehab

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Movement Is Medicine!💪🏼

Move within your capacity, Keep moving forward📈

Send this to a friend who needs the reminder. 🔥

#stapletonsportsmassage #gym #bodybuilding #injury #motivation

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Reintroducing Myself👋🏼
Sports Massage • Bodybuilding • What's Next?

My name's Kieran, and I'm sharing my journey through injury recovery, rebuilding, and chasing the next chapter.

Follow along - this is only the beginning💪🏼

If you have any questions or there's anything you'd like to see, comment below or drop me a message 📩

#stapletonsportsmassage #recovery #gym #injury #bodybuilding

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12 Weeks Post-Op💪🏼Strengthening Phase Begins🔥

To think 12 weeks ago I couldn't lift my arm🤯...and now we're starting to get my shoulder strong again. Nothing stupid, just consistency and small progressions each week.

I live for this!!!😁Granted I'm used to throwing around alot heavier dumbbells than 2kg and 4kg😂...but the mindset I'm taking into these rehab exercises will remain the same. Focusing on form, while rebuilding strength and confidence in my shoulder again💪🏼

These are the new additions to my rehab program:
- Resisted GH Joint External Rotation Wall Slides
- Single Arm Dumbbell Rows w/ 4kg Dumbbells
- Frontal Raises w/ 2kg Dumbbells
- Modified Bird Dogs (Arms Only)

*At this stage, I have been advised to NOT exceed 5kg Dumbbells.*

These exercises are being performed alongside:
• Scapula Setting
• Passive External Rotations (using a stick
• Wall slides (above head & diagonally)
• Drop Catches w/ a tennis ball
• Proprioception w/ a tennis ball (One-legged stance)
• Serratus Anterior Activation (Against a wall)

Stayed tuned! I'm excited to take you all along for the journey💪🏼

#stapletonsportsmassage #recovery #gym #bodybuilding #rehab

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10 Weeks Post-Op💪🏼

Dumbbells have entered the chat...1kg dumbbells😂🔥

Really happy with how physio and rehab are progressing currently. I'm feeling good, mobility is slowly returning and my confidence is growing with using the shoulder again✅️

At Week 12, I'll be able to start the next phase of my recovery - strengthening rehab for the shoulder😁📈

Until then, these are the new additions to my rehab program:
- Frontal Raises w/ 1kg dumbbells
- Drop Catches w/ a tennis ball
- Proprioception w/ a tennis ball (One-legged stance)
- Serratus Anterior Activation (Against a wall)
- Isometric External Rotations (Against a wall)
- Isometric Abduction (Against a wall)
- Isometric Internal Rotations (Against a door frame)
- Isometric Adduction (using a towel)

These exercises are being performed alongside:
- Scapula Setting
- Passive External Rotations (using a stick
- Wall slides

Stayed tuned! things are progressing fast and I'm excited to take you all along for the journey💪🏼

#stapletonsportsmassage #recovery #gym #bodybuilding #rehab

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Nobody sees the 1,000 boring Tuesdays.

The rehab. The setbacks. The small wins.

But that's where progress is made.

Keep showing up.
Keep moving forward. 📈

#stapletonsportsmassage #injury #recovery #gymmotivation #odyssey

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2

8 Weeks Post-Op - Shoulder Rehab Update! 💥

As of tomorrow (23rd), we are actually 9 weeks post-op, so apologies for the delayed post!

Time is flying and things are progressing quickly🙌🏼

During the first 6 - 8 weeks, the main focus was protecting the repair whilst preventing the shoulder and scapula from becoming stiff.
This involved:
- Maintaining scapular control
- Gradually restoring passive shoulder movement
- Improving external rotation mobility (not exceeding 90⁰)

SO... WHAT AM I DOING NOW?
At this stage, the priority is restoring:
✅ Scapular control
✅ Shoulder mobility
✅ Proprioception
✅ Stability and confidence in the joint through both passive and active movements

CURRENT EXERCISES:
- Scapula setting (retracting and depressing the scapula) - 15 second holds
- Frontal raises up to 90⁰ w/ scapula retracted (arms moving at a 45⁰ plane of movement)
- Lateral raises up to 90⁰
- Wall slides (shoulder flexion)
- Wall slides (at 45°, resisted abduction & external rotation)
- Proprioception w/ a tennis ball - 1 minute
- External rotation - passive (using a stick)
For all exercises, I am performing 12 - 15 reps for 2 sets per exercise.

The goal isn’t just to get back to where I was.
It’s to come back stronger, more resilient, and with a better understanding of the process.

MY GOAL:
I want this to be more than just documenting my own journey...
I want to educate, help and inspire anyone going through a similar injury to see that you control the narrative!

Get knocked down...Get back up.
We don't stop moving!

As always, if you have any questions, feel free to drop them below or DM me.

And keep watching..
This is only the beginning 📈🙏🏼

#stapletonsportsmassage
#rehab #sportsmassage #gym #bodybuilding

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4 weeks post-op, we're back in the gym and finding different ways to train💪🏼

One concept often discussed in rehabilitation is the 'Cross - Education Effect' 🧠

'CROSS - EDUCATION EFFECT'...What Is It?!?🤔

Research suggests that training one limb can help preserve strength and reduce the rate at which atrophy (muscle loss) occurs in the opposite limb, even when that side isn't being trained directly.

Whilst it's not a replacement for a structured rehab programme, it can be a useful strategy to use when injured or during post-operative recovery.

The body is pretty incredible when you give it the right stimulus.🤯

As always...follow the advice of your surgeon, physiotherapist or Healthcare professional regarding your specific rehab.

#rehab #sportsmassage #stapletonsportsmassage #gym #bodybuilding

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1 Week Post Shoulder Surgery (Labrum Repair) Rehab🦾📈

It's not aesthetic, it's not fun, but this is the reality of rehab post surgery📢

Weeks 1 - 3 are going to be extremely basic, we're focusing on restoring movement and gently reactivating the rotator cuff and scapular stabilisers, without placing excessive strain on the repair.

I'm currently doing:
- External rotation 0 - 90⁰
- Scapula Retraction/Serratus Anterior Activation
- Pendulums (Flexion Performed Passively Via Momentum)

These are Performed 2 - 3 x per day currently

These are the foundations for what's to come!👀📈

#stapletonsportsmassage
#rehab #sportsmassage #gym #bodybuilding

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