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.