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.
Monday, September 12, 2005
Today's Walkering Session:
That's right, folks! The woman walked outside with her walker today! I didn't have to harrass her into doing it. We talked about the possibility yesterday and she anticipated it with pleasure today.
It was a short trip and a short session. After she'd been walkering for about 15 minutes she complained about her legs feeling tired. She had to remain mobile for about 10 more minutes to get to a place where she could stop and rest while I finished our minimal shopping.
She did well. I performed all the necessary lectures and instructions in the car then told her that I wouldn't bother her in the store, I'd let her "...walker any way you goddamn well please. If you insist on pushing the thing like a lawn mower and bending from the small of your back and not walking close to it and your back starts to hurt, that's up to you." She did very well, though, considering that she hasn't done any extended walkering or walking for a long time. I knew she'd start mouth breathing as soon as she started moving, so I boosted her oxygen regulator up to 4/lpm so she'd get at least 2/lpm. She walked pretty slow, did a lot of browsing, neither of which bothered me. I expected her to browse; it's one of the activities she loves and does very well. It gives her a chance to rest while in motion, too. When she sat down in the deli area I purchased a cup of decaf coffee for her. By the time I'd procured the last two items, gone through check-out and headed over to get her she had polished off 8 of the 12 ounces and was ready to head out, again, browsing as she went.
The only real trouble she had was catching her breath once she was back in the car. I repeatedly told her, in increasing decibels, to breathe through her nose. Finally, at a stop sign with no one behind us, I put my hand on her lips to remind her to keep her mouth closed. She didn't believe me when I told her that the easiest way to catch her breath was to breathe through her nose, as the oxygen would work in her lungs' favor until I said, "There's no reason for respiratory distress, Mom, since you've got the oxygen. Use it to your advantage." I think using the phrase "to your advantage" made sense to her. She settled down, stopped gulping air, closed her mouth and within a minute was breathing normally.
Tomorrow we have a few items to pick up at Costco, one of which is urgent, dishwasher soap. She's ready and raring to go. I promised her lunch at a "sit down restaurant". I know she won't be able to negotiate the entire route to everything we should pick up. She knows, though, she can stop and sit on her walker anytime she wishes and I'll come back for her. That's a good way to people watch. As well, I'll take the wheelchair, just in case her legs or back become shaky on the way out. Then we'll probably go to Red Robin. She loves their burgers and she'll probably be hungry for meat. I'll report on the trip tomorrow.
It was a short trip and a short session. After she'd been walkering for about 15 minutes she complained about her legs feeling tired. She had to remain mobile for about 10 more minutes to get to a place where she could stop and rest while I finished our minimal shopping.
She did well. I performed all the necessary lectures and instructions in the car then told her that I wouldn't bother her in the store, I'd let her "...walker any way you goddamn well please. If you insist on pushing the thing like a lawn mower and bending from the small of your back and not walking close to it and your back starts to hurt, that's up to you." She did very well, though, considering that she hasn't done any extended walkering or walking for a long time. I knew she'd start mouth breathing as soon as she started moving, so I boosted her oxygen regulator up to 4/lpm so she'd get at least 2/lpm. She walked pretty slow, did a lot of browsing, neither of which bothered me. I expected her to browse; it's one of the activities she loves and does very well. It gives her a chance to rest while in motion, too. When she sat down in the deli area I purchased a cup of decaf coffee for her. By the time I'd procured the last two items, gone through check-out and headed over to get her she had polished off 8 of the 12 ounces and was ready to head out, again, browsing as she went.
The only real trouble she had was catching her breath once she was back in the car. I repeatedly told her, in increasing decibels, to breathe through her nose. Finally, at a stop sign with no one behind us, I put my hand on her lips to remind her to keep her mouth closed. She didn't believe me when I told her that the easiest way to catch her breath was to breathe through her nose, as the oxygen would work in her lungs' favor until I said, "There's no reason for respiratory distress, Mom, since you've got the oxygen. Use it to your advantage." I think using the phrase "to your advantage" made sense to her. She settled down, stopped gulping air, closed her mouth and within a minute was breathing normally.
Tomorrow we have a few items to pick up at Costco, one of which is urgent, dishwasher soap. She's ready and raring to go. I promised her lunch at a "sit down restaurant". I know she won't be able to negotiate the entire route to everything we should pick up. She knows, though, she can stop and sit on her walker anytime she wishes and I'll come back for her. That's a good way to people watch. As well, I'll take the wheelchair, just in case her legs or back become shaky on the way out. Then we'll probably go to Red Robin. She loves their burgers and she'll probably be hungry for meat. I'll report on the trip tomorrow.
