Now outings have settled down, I can get focused on my at home physio sessions again. Something I’ve really felt I’ve needed too.
As lately I feel like recovery is almost halted if not going backwards. However Mr Moon cleverly pointed out, that at first recovery phases are huge and so obvious, whereas now I’m still recovering but it’s harder to see. It’s an extra few mins standing, that extra rep at physio, more stamina gained, it’s the finessing of muscles and mobility that isn’t easily seen or felt.
So starting the week correctly, I embarked on a few exercises solely for lower limbs, as somehow I’ve pulled my shoulder, simply sitting in bed. Typical.
- Clam Side Drop (green band) 20reps
- Ball squeeze between ankles 20reps
- Ball squeeze between knees 20reps
- Ball squeeze between knee hip bridge 20reps
- Prone lying Knee raise (ankle weight) 20reps
- Prone lying heel to butt (ankle weight) 20reps
- Supine lying front leg raise (ankle weight) 20reps
- Side leg raise (ankle weight) 20reps
- Supine lying hip abduction (ankle weight) 20reps
- Duck walking (green band) 20reps
- Walking lunge (ankle weight) 20reps
Totally pooped after that, takes around 20mins, and it’s to absolute failure. Ie I mean I couldn’t do another rep at all. After a good rest I probably could do, but that is an easy way to over do it, as our eds brains always think we can do more than we actually should do. So being sensible, I’m sticking to this. And I’m going to do it daily this week, see how I fair.