Thanks for sharing your exercises with me. The ball around the back sounds unique, as I prefer free wieight activity to machines.
My therapist gave me a new exercise where I hold a towel with my right hand behind my back then gently extend with my left arm to the ceiling. It moves well to a point and then I get a jab of pain. On the the left I have much more flexibility and no pain at all.
Overall things are much better now and I am planning on concentrating on rehab conditioning over the winter. I'll do spinning, and elipticle running in replace of swimming. I'll also be busy rehabilitating my career as I do student teaching in the spring.
The Alcatraz swim sounds wonderful. I need to get out that way some time to see family and would love to see that part of the coast.