All the exercises?!

Someone asked what I do with all that PT equipment. Welp, here’s the list! As you can probably imagine, coordinating all of this is a blast. Plus all the usual healing stuff, dog stuff, Dad stuff, house stuff, money stuff, and work. Sure was a lot of fun telling work I needed overtime in order to achieve a good work-life balance 😉

Physiatrist

  • Stretch – lay on side, knees bent, arm in front, slowly open toward back, from 1.5, 3, and 4.5 o’clock
  • C – Child pose, feet & arms to right, butt left, forming a C
  • Kick – Lay on tummy, head down and resting on arms, squeeze gut, squeeze butt, lift each leg in turn … thank goodness I don’t have do this one anymore. It hurt, and the goal was already being met by some of the back exercises from PT.

PT: Back

Started at PT for the back the first full week in January 2017, and “graduated” to doing them at home back in May 2017. It kinda feels like I’ve been doing these forever, and that they oughta be a lot easier by now.

  1. Warm up — March in place on foam square; or on the recumbent bike I don’t have

Without Hips – just before or after “hip-day” at PT

While sitting

  1. ‘Walk’ my hands on the exercise ball to stretch to right, front, and left

Laying on foam round

  1. Jesus Christ pose to stretch
  2. Snow angels
  3. Scissor arms

Laying on back

  1. Pelvic tilts – brace the low tummy and breathe, hold for 10 seconds, and release
  2. Twist stretches

Standing

  1. Straight-arm and bent arm rows with the Thera Bands
  2. Lean against the wall and stretch sides
  3. Leg stretches – bottom, center, fronts, tops

With hips — not immediately next to a “hip-day”

At barre

  1. Calf raises + stretches
  2. Front, side, back “kicks”

Standing

  1. Straight-arm and bent arm rows with the Thera Bands
  2. Squat with ball on the wall
  3. Lean against the wall and stretch sides

Walking

  1. In 1′ squares — Walk heel-to-toe, zig-zag

Laying on back

  1. Pelvic tilts – brace the low tummy and breathe, hold for 10 seconds, and release
  2. Twist stretches
  3. Clam shells – with a band around my knees

Laying on sides

  1. Clam shells – right leg while laying on left, left leg while lying on right
  2. Step top leg over bottom, lift lower leg, then bend lower knee in front for balance, kick front and back, and do foot circles both ways; switch sides

PT: Shoulders

Started these in July (I think?) and was making great progress. But then I flunked out in December 2017. See, the surgeon has very different requirements than the insurance company.

Standing

  1. Press my elbow into the small ball for five seconds
  2. Roll the small ball front and side
  3. Wash the wall clockwise and counterclockwise with both arms
  4. Stand next to the wall and push my shoulder into it
  5. Stand next to the wall and push my wrist into it, both front and back
  6. While leaning over and supporting my back, hold a 2 pound weight, and do clockwise and counterclockwise circles
  7. Raise the roof using my shoulders
  8. Shoulder blade pushups

Thera bands

  1. Hold the band and walk away… Do this both holding it on the inside and the outside
  2. Hold the band and pull toward tummy, then away from waist
  3. Rows (pull back with 90 degree elbows) and plows (start from 90 and pull down beside outer hips)

Laying on back

  1. Push-ups with the stick
  2. Rest the stick on my hips, and raise it up to shoulder height or over my head, as comfort allows
  3. At waist level, sway stick side to side

PT: Feet

Started these around October 2017. Yes, that meant 4-days of PT for 1.5 hours per day for a couple months. Dropped down to 1 hour once a day around Christmas.

Maintenance

  1. Tape big toe everyday to stop the bunion and toe crowding
  2. Tape my arches a couple times a week for added support
  3. Wear custom orthotics frequently but not always, to ensure my feet keep changing up the muscles they need to use

Standing

  1. Heel-toe walking
  2. Pace for 5 minutes
  3. Stand on one leg, and balance other on the ball
  4. Wobble board front to back, then side to side
  5. Toe and heel raises while standing on the foam square

Sitting

  1. put the Thera Bands around my feet, then pull against the band out, in, up, and down
  2. Hold my right toes down and pull my big toe out

PT: Hips

Just started these in December 2017 after flunking out of shoulder class.

At barre

  1. Calf raises + stretches
  2. Front, side, back “kicks”
  3. Leg stretches – bottom, front, center, and sides
  4. Pigeon / IT Band stretches

Laying on back

  1. Pelvic tilts – brace the low tummy and breathe, hold for 10 seconds, and release
  2. Bridge – pelvic tilt, butt squeeze, then up (hold for 10 seconds when I’m advanced)
  3. Leg raises – up/front
  4. Clam shells – with a band around my knees
  5. Push out / open the front hips while squeezing butt

Laying on sides

  1. Clam shells – right leg while laying on left, left leg while lying on right
  2. Reverse clam shells – move foot instead of knee
  3. Step top leg over bottom, lift lower leg, then bend lower knee in front for balance, kick front and back, and do foot circles both ways; switch sides
  4. Push out like I do with the shoulders against the wall

Standing

  1. Straight-arm and bent arm rows
  2. Squat with ball on the wall
  3. Stand on toes on one leg, just a few inches from the wall, and pull myself in and out using the front hip muscles

From shimmy (lying down for now; will standing when stronger advanced)

  1. Circle each hip front and then back
  2. M&Ms — move hips front to back, and then up and down

Cool down

  1. Slowly rise the recumbent bike for 8 minutes

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