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missdianeI felt cranky during a lot of it but I think most of that was still fear that my back is going to go all wonky. However at the moment I am feeling more "worked the muscles" achy rather than "oh shit the back's going to go at any moment" achy so it's a start. I bought a little notebook so that while things are still fresh in my mind, I can document what I did there and try to document my "homework" Today I did this
5 forward bends - I have no problem touching my toes with my fingers, fortunately
5 back bends - those made the lower back pissy right away so we corrected that with
10 more forward bends
10 minutes on the recumbent bike with 3.5 resistance. My back didn't like this so when done, I got up and bent a few more times
30 straight-arm pulls with the rubber band
30 bent-arm pulls with a tougher rubber band
10 sit-stands with a small medicine ball
10 stand-touches with a small medicine ball (tough!)
10 stand-hover with a small medicine ball (really tough!)
3 sets of 10 bridges on the bed with a ball held between my knees.
Lying down exercises suck. I mentioned that. My back doesn't like lying down though it's less bad with my knees bent. Since I was wincing midway through the bridges because the mid-back started aching again, he had me do 10 minutes with a big heating pad on my back which helped some.
Rather than doing the homework which is mostly all stuff lying on my back or stomach, this weekend I'd like to get to Planet Fitness so I can do more of what I did today instead. On Monday morning I have the woman that assigned the exercises so I'm going to ask if I can have more standing things (and maybe some sitting) rather than lying exercises.
I don't see myself doing this for a long time even though insurance pays for it. I'm hoping to stick it out long enough to build enough of a habit to it more on my own regularly. It's kind of annoying that the PT people are doing three or so of us at the same time because I don't feel like they pay enough attention to form. I also seriously need to work on eating better (read: less) so that extra weight isn't affecting my back so much either.
5 forward bends - I have no problem touching my toes with my fingers, fortunately
5 back bends - those made the lower back pissy right away so we corrected that with
10 more forward bends
10 minutes on the recumbent bike with 3.5 resistance. My back didn't like this so when done, I got up and bent a few more times
30 straight-arm pulls with the rubber band
30 bent-arm pulls with a tougher rubber band
10 sit-stands with a small medicine ball
10 stand-touches with a small medicine ball (tough!)
10 stand-hover with a small medicine ball (really tough!)
3 sets of 10 bridges on the bed with a ball held between my knees.
Lying down exercises suck. I mentioned that. My back doesn't like lying down though it's less bad with my knees bent. Since I was wincing midway through the bridges because the mid-back started aching again, he had me do 10 minutes with a big heating pad on my back which helped some.
Rather than doing the homework which is mostly all stuff lying on my back or stomach, this weekend I'd like to get to Planet Fitness so I can do more of what I did today instead. On Monday morning I have the woman that assigned the exercises so I'm going to ask if I can have more standing things (and maybe some sitting) rather than lying exercises.
I don't see myself doing this for a long time even though insurance pays for it. I'm hoping to stick it out long enough to build enough of a habit to it more on my own regularly. It's kind of annoying that the PT people are doing three or so of us at the same time because I don't feel like they pay enough attention to form. I also seriously need to work on eating better (read: less) so that extra weight isn't affecting my back so much either.