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Jul. 18th, 2018 09:33 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
the_rckI now have four PT exercises. Two of them are daily, at least twice a day. The other two are 3x a week with the intention that I work up to daily over a period of months.
The exercises are as follows:
First, I anchor a bath towel under my left arm, holding it pinned against my side so that it won't move. I drape the rest of the towel over my right shoulder so that the other end hangs down my chest. At that point, I pull down on the front end and then tilt my head left. I have to be careful not to use my left hand to pull on the towel because that aggravates my left elbow. The exercise is more effective with a left handed pull, but it's a really bad idea for me. I do this at least twice a day, sometimes more.
Second, I lie on the floor with a tennis ball under my head. I stay there for at least sixty seconds. I shift the tennis ball around a bit to alter the stretch. I do this twice a day. More often would probably be better, but lying on the floor hurts, and the muscles in my lower back and pelvic area seize when I'm doing it so that getting up is hard.
Third, I use a green theraband. I hold it normally in my right hand but anchor it on the left by wrapping it because gripping it hurts my left elbow. I hold my arms bent 90 degrees at the elbows with the palms of my hands facing each other. I then pull my shoulder blades together. I'm supposed to do 10 repetitions 3 times a week. I'm going to play with it a bit because I think that 4 or 5 repetitions daily might work better. Mainly, the time gaps are meant to make sure I don't overdo and make my left elbow worse.
Finally, I hold my left arm at a 90 degree angle, preferably with something to support my forearm. Then I move my wrist four different ways in order to work a specific muscle in my upper arm. With my palm toward the floor, I lift my hand, at the wrist, 10 times. With my palm toward the ceiling, I lift my hand, at the wrist. These two exercises will eventually be done with light weights, but I'm doing them empty handed now. Weights are going to be difficult because I can't use my thumbs to hold them and because gripping with my fingers hurts my elbow. Then I do isometrics with my hand sideways, palm inward, using my other hand for resistance. I do these three times a week.
Right now, three times a week is Monday, Wednesday, Saturday.
After PT yesterday, I walked to the Northside Grill and met Cordelia there for lunch. I then walked home which was about the same distance as walking from the hospital to the diner. Cordelia thought I was crazy to do that, but it wasn't nearly as hot yesterday as it had been, and I had sunscreen this time.
I considered going to the library after PT instead of going to the Northside Grill. I have two holds that need to be picked up by the end of the day next Monday. I have PT again that day, and meeting Cordelia for lunch won't be an option because she'll be volunteering 8 a.m. to 4 p.m.
I've got a moderate to-do list for today. Some of it will require physical energy, but most of it requires mental energy-- two phone calls, two emails, two other web interactions.
I have 2207 words toward the DC mini bang. I think hitting the minimum word count won't be a problem. Actually wedging in all of the things I'm starting to realize are needed will probably take more than 10K words. If this comes in under 15K, I'll be astonished.
The exercises are as follows:
First, I anchor a bath towel under my left arm, holding it pinned against my side so that it won't move. I drape the rest of the towel over my right shoulder so that the other end hangs down my chest. At that point, I pull down on the front end and then tilt my head left. I have to be careful not to use my left hand to pull on the towel because that aggravates my left elbow. The exercise is more effective with a left handed pull, but it's a really bad idea for me. I do this at least twice a day, sometimes more.
Second, I lie on the floor with a tennis ball under my head. I stay there for at least sixty seconds. I shift the tennis ball around a bit to alter the stretch. I do this twice a day. More often would probably be better, but lying on the floor hurts, and the muscles in my lower back and pelvic area seize when I'm doing it so that getting up is hard.
Third, I use a green theraband. I hold it normally in my right hand but anchor it on the left by wrapping it because gripping it hurts my left elbow. I hold my arms bent 90 degrees at the elbows with the palms of my hands facing each other. I then pull my shoulder blades together. I'm supposed to do 10 repetitions 3 times a week. I'm going to play with it a bit because I think that 4 or 5 repetitions daily might work better. Mainly, the time gaps are meant to make sure I don't overdo and make my left elbow worse.
Finally, I hold my left arm at a 90 degree angle, preferably with something to support my forearm. Then I move my wrist four different ways in order to work a specific muscle in my upper arm. With my palm toward the floor, I lift my hand, at the wrist, 10 times. With my palm toward the ceiling, I lift my hand, at the wrist. These two exercises will eventually be done with light weights, but I'm doing them empty handed now. Weights are going to be difficult because I can't use my thumbs to hold them and because gripping with my fingers hurts my elbow. Then I do isometrics with my hand sideways, palm inward, using my other hand for resistance. I do these three times a week.
Right now, three times a week is Monday, Wednesday, Saturday.
After PT yesterday, I walked to the Northside Grill and met Cordelia there for lunch. I then walked home which was about the same distance as walking from the hospital to the diner. Cordelia thought I was crazy to do that, but it wasn't nearly as hot yesterday as it had been, and I had sunscreen this time.
I considered going to the library after PT instead of going to the Northside Grill. I have two holds that need to be picked up by the end of the day next Monday. I have PT again that day, and meeting Cordelia for lunch won't be an option because she'll be volunteering 8 a.m. to 4 p.m.
I've got a moderate to-do list for today. Some of it will require physical energy, but most of it requires mental energy-- two phone calls, two emails, two other web interactions.
I have 2207 words toward the DC mini bang. I think hitting the minimum word count won't be a problem. Actually wedging in all of the things I'm starting to realize are needed will probably take more than 10K words. If this comes in under 15K, I'll be astonished.
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Date: 2018-07-18 02:25 pm (UTC)no subject
Date: 2018-07-19 12:31 pm (UTC)