Description of Exercises  [For prologue to this section of The Mom & Me Journals dot Net, click here.]
As of 9/04/04:
  1. In Side Lift [ISL]:  Standing, with weights; Holding arms at sides, weights parallel to floor, lift weights up along sides as high as possible while holding elbows as close to body as possible; lower weights to starting position.
  2. Kick It [KI]:  Sitting, independent alternate leg reps; start with foot flat on floor, kick to touch trainer's hand with toes, return foot flat to floor.
  3. Lift Up [LU]:  Standing, with weights; Holding weights above shoulders, elbows out to sides, weights parallel to floor, extend arms completely above head, return to starting position.
  4. Knee It [KNI]:  Sitting, independent alternate leg reps; start with foot flat on floor, raise knee up to touch trainer's hand, return foot flat to floor.
  5. Forward Out 1 [FO1]:  Standing, with weights; Holding weights to upper chest perpendicular to ground, elbows close to sides, extend arms straight out, return to starting position.
  6. Separate Demitoe Sitting [SDS]:  Sitting, independent alternate leg reps; start with foot flat on floor, raise heel until foot is resting on ball and toes, return to starting position.
  7. Forward Out 2 [FO2]:  Standing, with weights; Holding weights to upper chest parallel to ground, elbows perpendicular to body, extend arms straight out, return to starting position.
  8. Together Demitoe Sitting [TDS]:  Sitting, both feet reps together; start with feet flat on floor, raise heels until feet are resting on balls and toes, return to starting position.
  9. Forward 2 Side [F2S]:  Standing, with weights; Holding weights straight out in front at shoulder height perpendicular to ground, open arms out until they are perpendicular to front of body, return to starting position.
  10. Side Step Sitting [SSS]:  Sitting, independent alternate leg reps; start with foot flat on floor, step smartly to side and back, lifting knee up and down with thigh action.
  11. Arm Circles [AC]:  Sitting, with weights; Holding weights straight out to sides at shoulder height perpendicular to ground, circle arms forward for prescribed reps, then backward.
  12. Marching In Place [MIP]:  Standing, holding on to back of chair with both hands for support; march in place smartly, lifting knees high. On 9/6/04, changed exercise so that she stands between two chair backs facing forward and supports self on either side.
  13. Forward Curls [FC]:  Standing, with weights; Holding weights parallel to ground, arms close to sides, bend arm at elbow and raise weights to shoulders, keeping elbows close to sides.
  14. Separate Demitoe Standing [SDST]:  Standing, holding on to back of chair with both hands for support, independent alternate leg reps; with foot flat on floor lift heel until foot is resting on ball and toes, lower foot flat to floor.
  15. Independent Arm Circles Right [IACR]:  Standing perpendicular to chair back holding onto chair with left hand, without weights; with right arm hanging down at side, circle arm from shoulder and upper arm, forearm hanging loose and elbow slightly bent, around across body and face, up, then out to side and down.
  16. Together Demitoe Standing [TDST]:  Standing, holding on to back of chair with both hands, both feet reps together; start with feet flat on floor, raise heels until feet are resting on balls and toes, return to starting position.
  17. Independent Arm Circles Left [IACL]:  Standing perpendicular to chair back holding onto chair with right hand, without weights; with left arm hanging down at side, circle arm from shoulder and upper arm, forearm hanging loose and elbow slightly bent, around across body and face, up, then out to side and down.
  18. Side to Side [STS]:  Standing, hands on hips, without weights; begin facing forward, twist torso to left, then to right, as far as you can go.
  19. Side Step Standing [SSST]:  Standing, holding on to back of chair with both hands for support, independent alternate leg reps; start with foot flat on floor, step smartly to side and back, lifting knee up and down with thigh action.
  20. Back Drop [BD]:  Standing or sitting, independent alternate arm reps, with weights; Turning arm out so palm faces away from body, grip top of weight between thumb and forefinger, lift a arm straight above head so weight is parallel to ground, keeping upper arm straight, bend elbow and lower weight behind head and neck and lift to starting position.
  21. Not So Grand Plie [NSGP]:  Standing supporting self with arms between two chair backs, toes turned outward, feet about shoulder's length apart, bend just a touch at the knees, keeping back straight and buttocks held in, then rise.
  22. Standing Up/Sitting Down [SUSD]:  That's right, standing up and sitting down, with coaching and support. Not surprisingly, she is currently having difficulty standing up and sitting down, so I decided we should practice this. She scoots to the edge of the chair, readies her muscles, braces herself with her hands on my very steady arms, I coach her to "lean forward from the hips" and she stands up, then sits down, while I coach her to "sit with control, don't plop yourself in the chair."
  23. Belly Grip [BG]:  This is simply tightening the abdominal muscles, holding for a count of five and relaxing for a count of five. Performed standing up. It occurred to me that this might help strengthen her lower back and help her body "remember" how to stand correctly when using her walker so that she stands closer to it and pushes it with the momentum of her legs instead of with her arms.

Monday, September 20, 2004

 

Today's Exercise Session:

Time Session Began:  1205
Duration of Session:  30 min min
Exercise Reps Sets Comments
ISL 15 + 5 2  
KI 15 + 8
(new reps) 		2 Second set very weak.
LU 15 + 5 2 Form great on second set.
KNI 15 + 8
(new reps) 		2 Good.
FO1 15 + 8
(new reps) 		2 Excellent, especially second set.
SDS 20 + 8
(new reps) 		2
(new set) 		Good!
FO2 15 + 8
(new reps) 		2 Still dropping wrists. In second set I directed her arm as she pushed out.
TDS 20 + 8
(new reps) 		2 Good!
F2S 10 + 5 + 5 3 Very good. Still weak finish, but good.
SSS 15 + 5 2 Complained of pain at hip joint, so I sat down to do this one. Discovered what she was doing was causing the pain; she was pushing her thigh to the side before lifting her knee. We corrected her form and the pain stopped.
AC 10 + 5 2 Continues to be hard for her. Corrected the way she was holding her arms (straightened them as much as possible) and showed her, while she was relaxed, how the movement should be done. This appeared to make it easier for her.
MIP 20 + 10
(new reps) 		2 Slowed down the second set so she'd lift her legs higher.
FC 10 + 5 + 5
(new reps) 		3
(new set) 		Worked on squeezing weight throughout; apparently she hadn't been doing this, which was what was causing her wrists to drop.
SDST 20 + 5 2 Having a bit more trouble completely lifting right foot than previously.
IACR 10 + 5 2 O.K.
TDST      
IACL 10 + 5 2 O.K.
STS      
SSST      
BD      
NSGP      

    I can't remember why, since I am entering this session a bit more than a month after it took place, but for some reason we stopped the session early. It could have been that Mom was just tired and demanded to stop.
    I remember nothing, actually, about this session. I was surprised, when I found the form, that it even took place. From this point on we became so involved in our every other day trips to Mesa, The Big Girl's illness, which led to her death two weeks later, managing the professional moving of the large items, negotiating a washing machine breakdown, and doing some catch-up deep breathing whenever we got a chance that Mom's exercise sessions went by the wayside. Once the sale of the house was finalized on October 1st and I put The Big Girl down on October 5th I don't suppose we had any good reason for not continuing our sessions except that I was reeling from everything and, frankly, as of today, October 22nd, have yet to completely recover, but, I think it's possible that I'm coming out of it and things will get better. This morning, as I write this, I am thinking that maybe we'll do an exercise session today. We'll see.
# posted by Gail Rae @ 14:32    0 comments    email......this post
All material copyright at time of posting by Gail Rae Hudson

This page is powered by Blogger. Isn't yours?