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Saturday, April 9, 2011

New Exercises

I saw K on Thursday and we reviewed my exercises in the Pilates studio. It was great to be able to have much more space for my rehabiliation and to have access to equipment, as needed.

Exercises to be doing weekly for assessment:
  • Original adductor exercise (lying down)
  • Wall
  • Jiggling
  • Rocking, seated
Exercises to continue:
  • Hoola-hooping - using a smaller base of support, and going to the left
  • Serratus anterior
  • Theraband exercise
  • Shoulder drops
  • Neck against resistance
  • Neck with breathing
  • Abs curls on rotation
New Exercises:
  • Calf rises exploring new range of big toe movement on right foot, calf rises generally on right leg
  • Side bends with arms above head -1-2 reps only and keeping weight on feet, not heels
  • Head lying on overball, chin tuck and then slide shoulders down right side first
  • Sitting cross legged on sitz bones, and tuck chin in and sit as tall as possible, sternum controlled
  • Squats in standing - no tucking or gluteals, then focus on adductors

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