I need to start making lists again because I am not functional without them.
[] go to library for the library-ness and the pokemon
[] go to the store for the vegetable juice, cereal
[] mall because I need new sweatpants
[] one of the planetaid clothing donation/recycling spots for my old and holey clothes
[] answer my neighbor's text
[] contact J**** to actually schedule time together
[] contact S**
[] contact J*
[] contact A***
[] find medication recommendation somewhere
[] check online health thing
[] schedule vaccination
[] clear desk
[] make bed
[] delete emails
[] cut nails
[] look for theater stuff
[] ............
[] look up password for thing
[] free trial other thing
[] end subscription other thing
[] contact D****
Listing out the things that suck about having multiple injuries at once is a little arbitrary in that where does one delineate one problem from another but they are to some approximation as follows.
They are
More Pain More Problems; it's more than one thing; suffering meets addition
Compensations Conflict, Multiple Failure Points Compound; aka how many jenga pieces can you remove before the tower falls down
Disparate Inputs and Frustration to Listening; it's easier to listen to one kid screaming in the backseat of a car than to 3 or 5. You should not yell at them to just fall in line and do what you say, but you might.
Adjustment; the totality is greater than the sum of its parts; you think you know how to handle each individual injury but you're gonna have to adjust your expectations
Stretches I was given when I had combination hip flexor injury, inner thigh injury, and back pain
Stretching plays a pivotal role in any physical activity as it improves blood circulation and provides nutrients to joints. It also alleviat
The figure 4 twist provides a deep hip stretch while also hitting your lower back, which is a notoriously troublesome area in older adults.
The seated groin and inner thigh stretch, also called the butterfly stretch, can relieve tight hips in runners and those who play court spor
Lower Extremity Supine Straight Leg Raise with Peroneal Nerve Mobilization:
--> which I can't seem to google with my not-google to find anything.
but it's lying on the back, hands behind a knee, raise the leg into the air gently straightening, then slowly point toes toward the ceiling and turn the foot to the inside. The description is fairly unhelpful by itself but I remember doing them now that it's been described.
Lower extremity Side Lying IT Band Stretch
which has a description here where I'm supposed to lie on my side, knees bent, bring one knee up, then raise into the air, then straighten it out in the air and then bring it down again. I struggled with this exercise at the time and could not do it without aggravating my injuries so it was ultimately dropped from my exercise list. I did other IT band stretches instead. See the following link.
My favorites nowadays are using the foam roller to accomplish same, and the crossed leg forward fold since the other exercises tend to be too intense for me tho they look really good.
These five exercises can help heal ITB syndrome by improving flexibility and strengthening the muscles surrounding your IT band. They can al
The next bit I have marked down and written as "ab stretch" but it's a classic I just woke up and am extending my arms over my head, in my drawing addendum to my exercise program list it looks like a standing triceps stretch.
So I'm going to include a link here to ab stretches all of which have been part of a home therapy program for me at some point altho not necessarily this point from this particular home therapy program list, and also tricep stretches which also have been part of my therapy at one point tho not this point.
Learn how to stretch your abs before and after a workout to increase your flexibility, improve your posture, decrease your risk of injury an
Tricep stretches improve your flexibility, help strengthen your muscles, and can help you avoid injuries. Here are four stretches that you c
Next is the Quadracep Stretch
This blog post contains 8 of the best Quadriceps stretches to help loosen up tight thigh muscles. Check it out now!
Then Kneeling Warrior Pose for my hip flexors
Learn how to perform the kneeling hip flexor stretch with proper form and try variations for hip pain and more. Follow our step-by-step inst
Then Back stretch in the form of a forward fold or forward curl or whatever it is. I don't feel like googling it further at this time.
Then inward-outward leg roll for my inner thighs I think which I may google later.
Then Cobra Pose, which is already above in ab stretches.
I am / was unreasonably angry that my phone woke me up at 1 am with a loud notification sound for what was a spam text, and that the night time controls were not automaticly copied from my previous phone, and that the operating system hid the bedtime settings under parental controls making it difficult to find and adding insult to the injury like calling me a baby for not wanting sounds at 1 hecking am.
Also, at myself for doing a truly dumb thing that aggravated my hip yesterday. (Deliberately extended my stride past the point of comfort because I did not want to appear to be walking slower than someone who was fast walking and taller than me, and now I’ve got passive hip injury symptoms again–like I did not already have my hands full with my fucking arms and back.)
Sigh.
my stupid elbow hurts when I
–turn my arm
–do some of my exercises (all of them?)
–type at the computer
–grasp things
–do my stretches (implication of its an overstretch)
–try to check my stupid email
in fact, my whole forearm went cold with lack of blood flow to it. But I finally got pain relief and warmth back into my arm by applying pressure via static use of a foam roller on the muscles beneath my armpit.
According to this anatomy for the artist textbook I have and my inferential logic, I may have been releasing the tension in my: subscapularis, teres major, teres minor, and infraspinatus, (and other nearby muscles).
All of which are involved in arm rotation (not counting the nearby muscles which may have also got benefits from mere proximity), which explains why my arms were rotated all of today.
It also made attempts at good posture more comfortable and easier once I did the release(?).
my forearms and elbows still feel off, but they no longer suck
I’m tired but I don’t want to go to sleep. But I guess I will anyway because I have plans and goals and things that must get done.
Although, I don’t think I should work more on moving stuff with the bookshelf tomorrow actually. And definitely before I move my desk, I should pull out the tape measure to make sure the summed distance is 3 feet. it should be. Also I think i can fit 2 new bookcases in here if I put the big one against the wall, and then use the small one next to my desk. And then I can put stuff on top of the small one and it will be good. Maybe we can start by bringing the small one up. It may be dry.
no. sleep now. plans later.
tomorrow.
let’s say I wake up at 10 am. I call the health receptionist, and repeat multiple times per day. I use the home phone. I update my contactable numbers.
If it’s not raining I go skateboarding unless my hip objects which is a possibility. If it is raining, I go swimming, unless the pool is closed. If the aforementioned are not viable, I do jumping jacks and go on a walk but not like the one I did today or the march through the mall yesterday either.
But not before eating something. Something with green vegetables, a starch, and a protein.
Having eaten, and having warmed up on a reasonable walk that does not leave me feeling like I need to lie down because my hip did not like it actually, I will then do my PT.
If my hip is up to it. I rearrange things in my room to actually do the things necessary to have a second bookshelf. It does not have to be that complicated. Most of the things can end up being temporarily placed on my bed so I can move my desk without it weighing so much. A bunch of stuff can be temporarily stored on my windowsill. My lamp can go in my closet. I need to decide which of the two optimal locations the bookshelf will go.
Let’s assume it’s at least 3 or 4 pm by then. The bookshelf will have to remain outside for at least a day as the sun and heat gets rid of the excess moisture from today and yesterday’s rain. It can be brought in on Saturday. Maybe we’ll have to clear the stairs. We’ll definitely have to clear the stairs. I hope my hip has stopped hurting by then.
I can do my choice of logistical things. I can work through my open word docs. I can do a few “google” searches for things. I can try to find a new dentist before it’s 19 days from now and I have my current dentist’s dentist appt.
Unless I want to read. In which case I can read Math Stats, or something boring. I only want to read Math Stats right now.
PT (physical therapy) and AT (athletic training) goals.
1. I want to be able to do be so stretchy in my middle that I can do one of those arch things with your back without aggravating anything
2. I want to be able to bike to and from the neighboring town where my brother lives and beyond that to the next town where there are more job opportunities and still have more energy and not have reached my physical limit for the day
3. I want to be able to swim laps in the pool for at least an hour without aggravating anything
4. I want to be able to hula hoop for a comparable length of time to my brother. The only limit being my reduced relative skill (he is very good at hula hoop and also always wins hula hoop competitions). I.e. the problem should not be my endurance or flexibility, it should be my skill.
5. I want to be able to do ab workouts without aggravating anything in my hips
6. I want to be able to go for jogs and runs way more than I currently can. I can’t even put what I really want into words lest the tremendousness of my desire form a curse against me.
7. I’d like to be able to do push ups and pull ups.
8. I want to be able to write 2-3 essay length paragraphs in a row without needing a break.
9. I want to be able to work on an art project for many hours in a row with only limited breaks to do (please let me hyperfocus again)
10. I want to be able to rollerblade
11. I want to be able to skateboard
12. I want to be able to do jumping jacks
13. I want to be able to dance the way I want especially for a duration commensurate with the length of a dance party
As I get older I’m starting to let go of the guilty urge to build permanent habits. Like, a while ago I decided I would start jumping rope every day. I did it for like three weeks and felt good about it. Then I got bored, because of course I did, because I’m a human person. So now I do a bit of kickboxing because that’s what I like now. The other week I cut all sugar from my diet, just for a week, to challenge myself. Now I’m back to eating sweets but I don’t crave them as much.
Growth is about stretching, trying new things, and setting small, realistic goals for yourself, not picking a “good habit” you’ve decided you will be doing always and forever from now on. That’s not discipline. That’s pointless self-torture and unhealthy resistance to change.
What’s good for you today will not necessarily be what’s good for you tomorrow.
