Physical Therapy Exercise Update #2
New Physical Therapy exercises! (Week 2)
Sorry I don't have a sheet like last week
*Those exercises and stretches still apply btw*
New ones:
Planks:
Lay on a hard surface (could be a hard bed, but it's best to do this on a mat on the floor)
To start just be on your elbows
You ideally want to be in the typical plank position (your butt isn't sticking up)
Do this for 10 seconds, rest, 10 more, rest, 10 more seconds. Maybe like 2-3 sessions per day if you can, but at least once to make a difference
On your knees and elbows things:
So for this first one you're like a dog peeing (legit PT instructions I swear lol)
You're on your hands and knees and you swing one leg (bent) to the side, like a dog peeing
If you have someone to help you, have them hold their hand out for your leg to swing up and touch around the height of your hip (or just go as high as you can, about 90°)
Don't rotate your body, keep your hips facing down as much as possible
Do each side 10 times twice, 1 right, 1 left, right again, left again
On the last time each set hold your leg up for 10 seconds. If you can't do 10 sec, go for 5 or 3 seconds. Try to go as long as you can, but time it and hold it for that set amount each time.
This next one is kicking back your leg (like climbing? But only one leg at once)
You're still on your hands and knees and doing one leg at once
Kick your leg from bend to straight back
Do each side 10 times twice
I assume you try to hold it for 10 sec again but my hip wouldn't let me do this exercises
Tredmill
Walk at a moderate pace (like setting 3 or 4)
Make the incline high enough for you to find it slightly difficult, but still easy enough to maintain
Walk for about 10-15 min, or if you can up to 20
3 times a week, or more if you can/want
After 10,15, 20 min "cool down" for 2 min
To cool down, decrease your speed and incline slowly
To super cool down, decrease your speed slower than a slow walk for a minute. This will make sure the lactic acid get out of your muscles so you won't be as likely to cramp
I think that's it for exercises! I also did a leg muscle building as well as a back side muscle exercise but it was on a super specific machine.
My PT also suggested to track your calories and exercises purely for keeping a record and also you can have the option to set weight loss parameters. I downloaded Lose It, which is super easy to use and I set it so I lose 1.5 lbs per week (it goes up to 2lbs/week). So rn I have 2,200 ish calories I can eat/day and then with logging in exercises and such it might change depending on how much I do and the type of things I do. Since this is a super for your health and not to loose a ton of weight program I totally recommend downloading it because you can't set it to loosing like an unrealistic amount of weight or set the amount of calories you wish to eat (like an unhealthy amount of 1,000 or 500).
Link to Week 1 Exercises
