BrentwoodTriGuy wrote:
Whoa!! Talk about eye opening. I do this ALL the time. What PT workouts are you doing?
From memory as a start (I'll edit with more when I get home and find the sheet):
NOTE: All motions are done SLOWLY. typically 1-2s in each direction, or whatever. the point is always to keep everything still that isn't specifically being moved. Tighten your core muscles, hold trunk/hips stable, perform movement without moving trunk/hips, repeat on alternate side. That's pretty much the pattern throughout. Coordination, strength, and stability.
NOTE2: Many of these were painful for my injury when we first tried them. In which case, we would delay their use for another week or two (or find an easier version) until I could do them without pain the following day.
NOTE3: these were prescribed to me for my specific condition (athletic pubalgia), and based on an in-person assessment of my muscular weaknesses. YMMV.
if you have an injury, see a doctor and a PT for your specifics. Theraband looped around ankle, stand straight on opposite leg, with leg extended pull to foot to midline in in all 4 planes:
1. from front to midline.
2. Fron rear to midline.
3. From side to midline (adduction).
4. From midline to side (abduction).
Repeat each (1-4) 10-20 times on both legs. Advanced version: stand on a thick folded blanket of something unstable.
Sit on an exercise ball. Back straight, hips centered on ball, feet shoulder width apart, hands resting in lap. Alternate Lifting each leg (one at a time), and hold for 5s. Keep back straight, hips aligned. The idea is to not "move" when you lift each foot. Repeat 20 times for each foot.
Standard elbow planks. Hold position 30s, rest, repeat 10 times.
Side Planks. Lift into position, hold 30s, rest, repeat 10 times.
Planks in a push-up position. Hold position 30s, rest, repeat 10 times.
Planks in a push-up position, lift one arm and hold 5s. Switch arms 5s, rest, repeat 10 times.
Planks in a push-up position, lift one leg and pull knee to opposite arm under body. Hold 5s. Switch legs, repeat 10 times.
On all fours. Lift one leg and slowly extend straight back. Key here is to hold your hips, and spine in the same alignment as if you were still on all fours. Think like you have a glass of water in the small of your back. Bring leg back, and switch legs. Repeat 10 times.
On all fours. Lift one leg like a dog peeing on a tree. Key here is to hold your hips, and spine in the same alignment as if you were still on all fours. Think like you have a glass of water in the small of your back. Bring leg back, and switch legs. Repeat 10 times.
Lay on back, with knees bent. Place a soft 6" ball between your knees. Squeeze and hold for 5s. Repeat 30 times.
Lay on back, with knees bent. Place a soft 6" ball between your knees. Squeeze and, and pull knees to chest. Hold for 5s. Repeat 30 times.
Take a blue theraband, and tie it in a loop about shoulder width apart. Loop around both ankles. side step, slowly. Step with the leading foot, put foot down, left trailing foot and slowly move back to shoulder width. Each step sequence should take about 2s. Take 5 steps right, and then 5 steps left. Continue stepping for 2 minutes.
With same blue theraband, do monster walk for 2 minutes. Basically, you take wide steps holding tension on the theraband the entire time.
Exercise Ball roll outs. This is harder to describe. You start on your knees with the exercise ball in front of you, almost touching your chest. Then you push off with your feet, and roll the ball with your chest, and torso. You walk out with your hands as the ball rolls back to your ankles. You hold your abs stiff so your body doesn't sag. Once the ball gets to your ankles, stop and hold for 5s. then walk your hands back until the ball is back to your chest. Repeat 10-20 times.
...more to follow....