Description of Exercises [For prologue to this section of The Mom & Me Journals dot Net, click here.]
As of 9/04/04:
As of 9/04/04:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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."
- 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.
Sunday, June 19, 2005
Today's Attempt at an Exercise Session:
|
Time Session Began: 1510 Duration of Session: 22 min |
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| Exercise | Reps | Sets | Comments |
| ISL | 3 | 1 | Side hurt on third rep. |
| KI | 12 | 1 | Told me, after the fact, that when she was kicking her right leg her side "twinged" a little. I emphasized that when this happens she must stop immediately and tell me. |
| LU | 12 | 1 | I'm surprised this one didn't bother her side at all. I asked her after every rep and she answered "No" every time. She performed well. |
| KNI | 10L - 4R | 1 | Side hurt on the fourth rep, right side. |
| FO1 | 8 | 1 | Side didn't hurt, but her arm muscles did. I gave her that one. |
| SDS | 12 | 1 | No problem. |
| FO2 | 12 | 1 | Side hurt on last rep. |
| TDS | 12 | 1 | No problem. |
| BG | 6 | 1 | This is one of her two exercises that we are currently performing standing. Surprisingly, not only did this not bother her side, we upped her reps to 6. |
| MIP | 8 | 1 | Legs started to hurt. She was also giving indications of being overworked and when she sat down I saw her react to a fairly significant side twinge. So, we stopped the session. |
| F2S | Didn't do. | ||
| SSS | Didn't do. | ||
| AC | Didn't do. | ||
| FC | Didn't do. | ||
| SDST | Didn't do. | ||
| IACR | Didn't do. | ||
| TDST | Didn't do. | ||
| IACL | Didn't do. | ||
| STS | Didn't do. | ||
| SSST | Didn't do. | ||
| BD | Didn't do. | ||
| NSGP | Didn't do. | ||
| SUSD | Didn't do. | ||
Since her right side injury, I've been holding very informal sessions that last about 15 minutes every day involving the simple leg exercises while she's seated in her rocker, just to keep her moving. She has a tendency to relax waaaay too much when she gets a chance. I haven't reported on the informal sessions or mentioned them because they've been going smoothly and they are so simplified that I forget we've done them on a day to day basis.
Today, though, her side seemed to be much better so I decided to attempt a formal exercise session, with the proviso that when her side started to twinge we'd stop the exercise we were doing, rest a bit, and decide whether to go on to the next one. She did pretty well, considering, as you can see. I'd say we got about halfway through the program. I noted when she felt pain and we stopped each exercise, and then the session, for the reasons cited above.
I'm not sure whether we'll do this tomorrow. Just depends on how she feels.
