Wednesday, August 24, 2011

At-home PT exercises: (* = done, discomfort = it hurts, but not painful)

WigWags (2 minutes total) * feel the stretch/discomfort on left side when going to the rt.
Periformis Stretch (60 secs ea. side) *
Hamstring stretch (60 secs ea side) *
Pelvic Press/Double March (15) * lower back discomfort
Side Planks (10 per side) * 10 on left, only 5 on rt, due to LB discomfort
Planks (10) *
Side Leg Lifts, 2 lb. (10 per side, no weights) *
On-tummy Leg Lifts, 2 lb. (10 per, 5 sec hold) *, 3 sec hold/discomfort

Discomfort after finish esp. w/walking. Stretched out back. Took 20 minute break lying down, knees up.


My own Floor exercises:

Elbow Squats (15) *
Pelvic Lifts (10) * mild discomfort
Mr. Sandman (15) * discomfort
Forearm lifts w/5 lb. (10/side) * 5 per side, caused LB strain (pain) rested a few minutes
Wings w/5 lb. (10) *
Up Lifts w/5 lbs. (10) * mild discomfort
Barbies (15) *

Back discomfort/hot sensation; piriformis stretches;40 minute break. lying down knees up,til subsided. Did Piriformis stretches & Wigwags (discomfort on left side)

Torso Track (25) no, seems like too much


At-gym PT exercises:

Supermans (15. hold for 10 sec) * 5 only,discomfort/hot sensation
Wall Squats w/ball (10, hold for 10) * tightness
Ball Leg Curls - all on one lift (10, hold for 5) * tightness
Treadmill (5 minute) * discomfort
Calf Tilts (2 minutes)

My own Gym exercises:

Leg Press on #5 (10, toes up, 10 toes out) *
Pull-downs on #5 (10) * 5 only, lower back strain
Stationary Bike (10 minutes) * did 20 because of good lumbar support/comfort

Walk: 30 minutes, no, due to discomfort

Ice: 20 minutes *

Around sundown:

Torso Track (25)