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  #1   ^
Old Sun, Aug-07-11, 16:48
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
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Posts: 6,653
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default Gone's Adventures in Exercise

I just got the brilliant idea to post exercise links in my first gym page (like I post food and health related links to my second journal page). I've moved my original first gym post to the bottom of these links.
........................................................................ .....

Princeton's Pelvic Stabilization/Hip Strengthening Exercises

Video: 11 Exercises to Boost Hip Strength

........................................................................ ......

Original first post:
Oh gosh, I am so awful at logging exercise activities. I am hoping that by creating this journal I will kick myself into doing it, and into working out more, to boot.

I have some unique challenges:

#1, I have a demanding job. Sometimes. Some days are 10+ hours, some are 4. Some shifts require hours of strenuous lifting and pushing of heavy-ish equipment ..some don't. No way to predict what I will encounter once I clock in.

#2, I have a back injury that can be made worse if I do the wrong activity (or do an activity the wrong way).

The heavy days at work always result in back pain and pain and weakness in one leg or the other (usually the left one).

So: I need to be stronger than my job requires. My goal here is to gradually strengthen my legs, arms, and core to possibly fend off the pain and further injury.

Does that sound possible?? Anyone reading this, please feel free to offer your advice.


Of course, any increase in muscle will boost my metabolism, and at 58, I need that, too!!

Last edited by gonwtwindo : Sat, Sep-02-17 at 12:01.
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  #2   ^
Old Sun, Aug-07-11, 18:16
BanjoBling's Avatar
BanjoBling BanjoBling is offline
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Posts: 30
 
Plan: paleo/primal
Stats: 207/202/150 Female 65 inches
BF:
Progress: 9%
Location: Georgia
Default

Hi Paula,

I'm no expert on LC yet, cause I just started. However I literally feel your pain back-wise. I had 2 discs slip badly (so much that one touched a nerve). Had to have surgery to remove one and repair the other. Afterwards I had a year of rehab to get back to somewhat normal. 10 years later and I still have some pain but I have made it much less and here's how.

IMO you need to really strengthen your core the most! So I recommend crunches, twisting movements, and do not for get the low back. For the low back the best thing IMO is to lay on your stomach. Like the Superman position with your arms straight out in front stretching forward. All at once lift your arms and legs off the ground a few inches. Hold this up for 10-30 seconds (building up). Repeat that 10 times like you would any exercise in a set.

If you do this I promise your core will get stronger. IMO that is why your back is fatigued after a long day of standing, bending, hauling etc.

Strengthening your legs, arms, and everything else is great also, but I believe if you only have a short time period that low back and core is what you must do 5 days a week if possible to strengthen your core.

Good luck!

Banjo
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  #3   ^
Old Sun, Aug-07-11, 23:02
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,653
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Thank you Banjo. I do need to commit to doing core exercises. Thanks for saying "5 days a week". It is so easy to not do them on work days.

I need to take care of myself or I won't be able to work at this job for long. I need to work at it for 10 years at least. SO here goes...
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  #4   ^
Old Mon, Aug-08-11, 14:39
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,653
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

So far today I have done the stretches prescribed for me by my Physical Therapist, 25 reps on the Torso Track, and gone for a brisk, 30-minute walk. I feel strong and in good spirits.

Breakfast was a Spinach Frittata - YUM.
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  #5   ^
Old Mon, Aug-08-11, 14:45
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,653
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Running music, thanks to deity_me

http://www.djsteveboy.com/1day25k.html
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  #6   ^
Old Wed, Aug-10-11, 23:59
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,653
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Yesterday: 25 reps on Torso Track; basic 3 stretches (wig-wags, piriformis stretch, hamstring stretch), 30 minute walk.

Today, same as above plus squats w/ball, 10 supermans, 10 pelvic lifts using ball, dead squats, planks, side planks..10 each. 15 minutes on the treadmill.
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  #7   ^
Old Sat, Aug-13-11, 14:29
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,653
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

So far this week, easy days at work, 5 hours or so. Little to no back pain!

Today's exercises:

35 Torso Track reps
all 3 stretches: WigWags, Piriformis, Hamstring
Lateral leg lifts, 15 per side
On-tummy leg lifts, 15 each
Mr. Sandman, 15 reps
Froggies: 8
Pelvic Lift, 12 reps
5 lb weights: Curls, wings, back wings, push-ups, 10 each
Planks: 10
Side planks: 10 per side
20 squats


These silly names (Mr. Sandman, Froggies) are from a class I took in the 80's! "Wigwags" are named by my physical therapist

I'm getting geared up mentally for The Christmas (or Holiday, haven't decided) Challenge I'm going to start on September 1st. It's so hard to adhere to Atkins in my workplace...it is so physically demanding, I get so hungry sometimes, plus I am surrounded by hundreds of inappropriate desserts, fruits, pastas, breads, appetizers, etc. Literally hundreds. I tried taking my own foods, but it's a pain since some days I work 15 hours, some days I work 4. Some days are not physically demanding, some are excessively so. I never know until I clock in what I'll be doing. I ended up packing foods for the worst case scenario every day and throwing away a lot that didn't stay cold long enough to stay 'good'. So I'm resistant to trying again but I know I have to figure this out.

Last edited by gonwtwindo : Sat, Aug-13-11 at 14:39.
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  #8   ^
Old Fri, Aug-19-11, 11:44
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,653
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Well, so much for beating the job. It beat me.

I ended up with another "lumbar strain" a couple of days ago and am on muscle relaxers/painkillers and off work. I have received no instruction about exercise (no doctor appointment yet...occupational health guy just took me off work and referred me to a spinal guy) but I'm thinking I'll try riding the bike at the gym today.

I am stressed out about being able to DO this job. I have to get stronger.
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  #9   ^
Old Wed, Aug-24-11, 00:02
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gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,653
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

I've had a week now of resting from my second my back injury & taking muscle relaxers, and am going to start exercising again tomorrow. I am sure I won't do all of these...but this is my goal 'sheet' to refer to.

At-home PT exercises:

WigWags (2 minutes total)
Periformis Stretch (60 secs ea. side)
Hamstring stretch (60 secs ea side)
Pelvic Press/Double March (15)
Side Planks (10 )
Planks (10)


My own Floor exercises:

Elbow Squats (15)
Pelvic Lifts (10)
Mr. Sandman (15)
Barbies (15)
Forearm lifts w/5 lb. (10/side)
Wings w/5 lb. (10)
Up Lifts w/5 lbs. (10)
Torso Track (25)


At-gym PT exercises:


Supermans (15)
Wall Squats w/ball (10)
Ball Leg Curls (10)
Treadmill (5 minute)
Calf Tilts (2 minutes)

My own Gym exercises:


Leg Press on #5 (10)
Pull-downs on #5 (10)
Stationary Bike (10 minutes)

Walk: 30 minutes

Around sundown:

Torso Track (25)

This routine, including the walking, should take about and hour and 15 minutes.
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  #10   ^
Old Wed, Aug-24-11, 15:07
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,653
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

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)

Last edited by gonwtwindo : Wed, Aug-24-11 at 20:47.
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  #11   ^
Old Fri, Aug-26-11, 19:52
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
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Posts: 6,653
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Yesterday, August 25th, stretches only. So sore. I grocery shopped later in the day and I could only take 20 minutes of pushing a cart at a time, so made a couple quick stops then home again. Laid on ice for 20, took my meds a felt pretty darn good.

Will post today's later on...
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  #12   ^
Old Tue, Aug-30-11, 17:04
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gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,653
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Ahhh...I'm so bad at logging my exercise!

Exercises yesterday, the 29th:

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/Gina’s way (10) * mild LB discomfort
Side Planks (10 per side) * only 5 on each side, 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) *

Discomfort after finish but with 10 minute rest lying down, felt better.


My own Floor exercises:

Elbow Squats (15) *
Pelvic Lifts (10) *
Mr. Sandman (15) * discomfort
Forearm lifts w/5 lb. (10/side) * 5 per side, lying down, to avoid LB strain
Wings w/5 lb. (10) *
Up Lifts w/5 lbs. (10)
Barbies (15) *

Back discomfort/eased with 20 minutes lying down
Torso Track (25) 20


At-gym PT exercises:

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

My own Gym exercises:

Leg Press on #5 (10, toes up, 10 toes out) *
Pull-downs on #5 (10) * LB discomfort
Stationary Bike (10 minutes) * 20

Walk: 30 minutes – 18 discomfort at 14
Ice: 20 minutes *

Around sundown:

Torso Track (25) no
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  #13   ^
Old Wed, Jan-04-12, 15:17
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,653
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Well, I am going to hit it again.

I have been on restricted exercise since September due to numbness and tingling in my left calf and foot. I got a new PT who asked about that right away and so, did not want me to do anything that gave me those symptoms. Well, that was almost everything!! Prior to having her, I only went by what HURT me. She said the numbness and tingling means a nerve is being damaged and 'we don't want it to become permanent'.

Anyway. I have made some progress in the last couple of weeks which is very exciting. I added back in the Torso Track and it doesn't seem to bother me. AND it has strengthened my core! I can feel how it is easier to do many activities and best of all, the numbness is milder. *crosses fingers*

So, here is a master of my new goal sheet: I'll put a red star/comment by everything I do.

First thing.:

Torso Track (50)

CM PT home exercises:

WigWags (2 minutes total)
Periformis Stretch (60 secs ea. side)
Hamstring stretch (60 secs ea side)
Pelvic Press/Double March (15)
Side Planks (10 )
Planks (10)
Calf Stretch (1 min, 2x)

Los Al PT home exercises:


Bridges (10)
1/4 Curls (10)
Child Pose (30 sec x 2)
Hip Stretch (30 sec/side)
Pendulum (10)
Squats (10)
Lunges (10 per side)
Sit-to-stand (10)
8 lb. weight curls w/wall squat, both arms at once (10)
Blue Ribbon Pull downs (10)
Weighted Pushes (10)
Weighted Pullbacks (10)


My own Floor exercises:

Elbow Squats (15)
Mr. Sandman (15)
Barbies (15)
Wings w/5 lb. (10)
Up Lifts w/5 lbs. (10)

At-gym PT exercises:

Supermans (15)
Ball Leg Curls (10)

My own Gym exercises:


Leg Press on #5 (10)
Pull-downs on #5 (10)
Stationary Bike (10 minutes)

Brisk Walk: 30-45 minutes

Around sundown:


Torso Track (50)

Last edited by gonwtwindo : Sat, Jan-07-12 at 18:52.
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  #14   ^
Old Wed, Jan-04-12, 15:19
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,653
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

So far, today:



First thing.:

Torso Track (50) * 50

CM PT home exercises:

WigWags (2 minutes total)
Periformis Stretch (60 secs ea. side)
Hamstring stretch (60 secs ea side)
Pelvic Press/Double March (15)
Side Planks (10 )
Planks (10)
Calf Stretch (1 min, 2x)

Los Al PT home exercises:

Bridges (10) * 20 at PT
1/4 Curls (10) * 15
Child Pose (30 sec x 2) *
Hip Stretch (30 sec/side) *
Pendulum (10) *
Squats (10) *
Lunges (10 per side) *
Sit-to-stand (10) *
8 lb. weight curls w/wall squat, both arms at once (10) * 15
Blue Ribbon Pull downs (10) *12
Weighted Pushes (10) *12
Weighted Pullbacks (10) *12


My own Floor exercises:

Elbow Squats (15)
Mr. Sandman (15)
Barbies (15)
Wings w/5 lb. (10)
Up Lifts w/5 lbs. (10)

At-gym PT exercises:

Supermans (15)
Ball Leg Curls (10)

My own Gym exercises:

Leg Press on #5 (10)
Pull-downs on #5 (10)
Stationary Bike (10 minutes)

Brisk Walk: 30-45 minutes

Around sundown:

Torso Track (50)
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  #15   ^
Old Fri, Jan-06-12, 00:06
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,653
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
Default

Just a note: I walked for 44 minutes, then did the "my own' gym exercises below. When I got home I noticed my left foot was numb on the bottom. Also became numb with the 1/4 curls.

First thing.:

Torso Track (50) *

CM PT home exercises:

WigWags (2 minutes total) *
Periformis Stretch (60 secs ea. side) *
Hamstring stretch (60 secs ea side)
Pelvic Press/Double March (15)
Side Planks (10 )
Planks (10)
Calf Stretch (1 min, 2x) *

Los Al PT home exercises:

Bridges (10) * 3 sets of 10
1/4 Curls (10) * 3 sets of 10 - caused pretty strong numbness in calf and foot
Child Pose (30 sec x 2) *
Hip Stretch (30 sec/side) *
Pendulum (10 per side) *
Squats (10) *
Lunges (10 per side) *
Sit-to-stand (10)
8 lb. weight curls w/wall squat, both arms at once (10) * (3 sets of 10 w/5 at home)
Blue Ribbon Pull downs (10)
Weighted Pushes (10) * 4 sets of 10 on the universal at the gym
Weighted Pullbacks (10)


My own Floor exercises:

Elbow Squats (15) *20
Mr. Sandman (15)
Barbies (15)
Wings w/5 lb. (10) only 6 - neck hurt
Up Lifts w/5 lbs. (10) *

At-gym PT exercises:

Supermans (15)
Ball Leg Curls (10)

My own Gym exercises:

Leg Press on #5 (10) * 3 sets of 10
Pull-downs on #5 (10) * 4 sets of 10
Stationary Bike (10 minutes) * 22 minutes

Brisk Walk: 30-45 minutes * 44 minutes

Around sundown:

Torso Track (50) 30

Last edited by gonwtwindo : Fri, Jan-06-12 at 11:30.
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