Friday 26 December 2014

[DAY +45] The last two days were filled with family, friends, and eating.  And some more eating.  It was great.  But two days of inactivity made my tight and weak legs feel tighter and weaker.  So, this morning I exercised, and did an additional set of some exercises:

(1) Standing on one foot (while holding onto chair), write numbers with other foot - 2 x 10 per leg
(2) Marching - 2 x 10 per leg [right leg is weak, it wants to lockout when I lift my left leg]
(3) Lying on stomach, hamstring curl - 3 x 10 per leg [right leg is more difficult]
(4) Lying on side, bent legged adductor (crab exercise) - 3 x 10 per leg
(5) Lying on side, straight legged adductor (leg raise) - 3 x 10 per leg
(6) Kneeling in crouched position with ball in front of me, raise up to kneeling position, then roll ball away from body, pause while extended, roll ball back towards body, slowly drop to crouched position, repeat - 3 x10
(7) Seated on ball, shoulder press (no weights)- 2 x 10   [difficult for right shoulder]
(8) Seated on ball, lateral raise (no weights) - 2 x 10
(9) Seated on ball, row exercise using therapy bands - 2 x 10
(10) Lunge  - 3 x10 per leg
(11) Pushup (kneeling) - 2 x 10

Exercise #3 is definitely the most difficult for my right leg.  Its movements during that exercise are not very smooth, but that will improve when the leg gets stronger.

The remainder of the day will consist of stretching, resting, and eating.  And some more eating.

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*Update*

Did two more exercises this evening:
(12) Seated toe raises (shin muscle) - 3 x 10 [right leg weaker]
(13) Calf raises (on stairs) - 3 x 10

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