![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
I got to the gym a little later than I'd planned, which left me less time before my session with Emilie. So, I did ten minutes of cardio and two weight machines (chest press, 50 pounds, 12, 10; adjustable row, 70 pounds, 12, 7)
With Emilie, I started by telling her that I'd climbed up and down stairs several times on the weekend, and that my knee had complained a little on the stairway down from the gym entrance to the exercise floor. So she did some massage stuff (both knees, because while the immediate problem had been the left knee, the right one had been twinging some just when I walked).
In no particular order: I did some crunches, a more demanding kind with my back on a squishy rubber ball for support, and a block held behind my head. Those were problematic this time, because my right shoulder kept tensing up and hurting. So we went from that to just sitting on a piece of foam, back flat against the wall, and breathing carefully, "Buddha belly" which means that my belly sticks out on the inhales, and then inhaling and pulling the navel towards the wall. This is partly practice in holding my shoulders appropriately.
I rolled out the IT band; ten on a side, because ten was where I noticed the shoulder starting to hurt. (Everything is connected to everything else.) Then she had me do rowing, standing and then when my knees didn't like the very slight crouch involved, sitting on a large ball. Three sets of 12, but I didn't note the weight. From there, she had me just sit on the ball and bounce in place a bit. That's for either back (sitting up straight) or knees.
I'm doing much better with the hamstring bridge. I'm to do them with my arms slightly off the ground, instead of flat: this was completely untenable when I first tried, to the point that I'd forgotten it was even a form of this, and not a problem when she had me try it after three with my hands on the floor, this evening. I did seven or 8, total, which is a lot given that these involve holding the position for 30 seconds: definitely getting stronger. Which was good for me to see/know, given that I'd been feeling bad about not going to the gym earlier in the week. Emilie thought it was entirely reasonable that I'd skipped a session, between the heat and the knees/stairs: she's cutting me more slack than I manage, I think.
We finished with the stand-on-the-half-roller, this time with my shoes on. That's harder because you can't see/feel your toes as well as in stocking feet, but I did okay, if not as well as last week.
Same time next week, and I'm contemplating various scheduling possibilities for the week after (when I have a mid-afternoon flight to Montreal on Thursday).
With Emilie, I started by telling her that I'd climbed up and down stairs several times on the weekend, and that my knee had complained a little on the stairway down from the gym entrance to the exercise floor. So she did some massage stuff (both knees, because while the immediate problem had been the left knee, the right one had been twinging some just when I walked).
In no particular order: I did some crunches, a more demanding kind with my back on a squishy rubber ball for support, and a block held behind my head. Those were problematic this time, because my right shoulder kept tensing up and hurting. So we went from that to just sitting on a piece of foam, back flat against the wall, and breathing carefully, "Buddha belly" which means that my belly sticks out on the inhales, and then inhaling and pulling the navel towards the wall. This is partly practice in holding my shoulders appropriately.
I rolled out the IT band; ten on a side, because ten was where I noticed the shoulder starting to hurt. (Everything is connected to everything else.) Then she had me do rowing, standing and then when my knees didn't like the very slight crouch involved, sitting on a large ball. Three sets of 12, but I didn't note the weight. From there, she had me just sit on the ball and bounce in place a bit. That's for either back (sitting up straight) or knees.
I'm doing much better with the hamstring bridge. I'm to do them with my arms slightly off the ground, instead of flat: this was completely untenable when I first tried, to the point that I'd forgotten it was even a form of this, and not a problem when she had me try it after three with my hands on the floor, this evening. I did seven or 8, total, which is a lot given that these involve holding the position for 30 seconds: definitely getting stronger. Which was good for me to see/know, given that I'd been feeling bad about not going to the gym earlier in the week. Emilie thought it was entirely reasonable that I'd skipped a session, between the heat and the knees/stairs: she's cutting me more slack than I manage, I think.
We finished with the stand-on-the-half-roller, this time with my shoes on. That's harder because you can't see/feel your toes as well as in stocking feet, but I did okay, if not as well as last week.
Same time next week, and I'm contemplating various scheduling possibilities for the week after (when I have a mid-afternoon flight to Montreal on Thursday).
Tags: