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I went to the gym last night, to work with Emilie. Unfortunately, she had forgotten we had an appointment. And I didn't go look for her immediately at 6:00, because she sometimes runs slightly late, so at 6:10 I found the manager, who called her, and she ran over. I used the time to do some extra cardio, and then we did a bunch of the usual stuff, and she showed me something that is supposed to relax my shoulders and hopefully thereby reduce pain. I am not at all sure I remember it well enough to do it on my own. However, this happens semi-regularly, and usually after the second time I remember them. (Fortunately, I had an engaging book. Not Great Art, but fun: Carl Hiaasen being somewhat gonzo.)
Cardio, 27 minutes (15+12), top heart rate 140
[As usual, I didn't take notes while working with Emilie, so the list of stuff is incomplete.]
Rolled out IT band
Hamstring bridge, 4 sets of 7
Squats leaning on ball, something like 12, 10 (left knee being tender)
Calf raise with ball, 2 sets, not sure how many in each
Ab work lying on ball with feet against the wall, 2 or 3 sets of 7 or so, stopping each time when the shoulder started to seem iffy.
More work standing on the foam roller, away from the wall; Emilie's hands for balance as needed. She says I'm making progress in how smoothly I step off if it starts to be unstable; I'm most pleased with the one where I asked her to please step back so I'd have room to step down smoothly in front of the roller (which she says is harder than behind). Didn't do as well with the one-foot stuff.
Some just bouncing up and down on the ball, which apparently is supposed to get my synovial fluid moving as well as being another piece of practice at balance and sitting tall.
Then moving arms forward and back, carefully, to relax/loosen up shoulder.
Pinching the shoulder blades together, with arms to my side. Maybe I'll remember this one; when she had me do a similar things with arms parallel to the floor, it was fine at the time and then I couldn't remember/reproduce it. This is for back muscles, I think.
Row, 40 pounds, 12; 35 pounds, 2 sets of 15 (I was ready for something familiar and fairly easy at that point)
Pulling gently down/back on handles overhead, several (we do this with a lot of care)
The "hug" thing that is vaguely related to my ~fly, I think 25 pounds, some.
Next session 6 January.
Cardio, 27 minutes (15+12), top heart rate 140
[As usual, I didn't take notes while working with Emilie, so the list of stuff is incomplete.]
Rolled out IT band
Hamstring bridge, 4 sets of 7
Squats leaning on ball, something like 12, 10 (left knee being tender)
Calf raise with ball, 2 sets, not sure how many in each
Ab work lying on ball with feet against the wall, 2 or 3 sets of 7 or so, stopping each time when the shoulder started to seem iffy.
More work standing on the foam roller, away from the wall; Emilie's hands for balance as needed. She says I'm making progress in how smoothly I step off if it starts to be unstable; I'm most pleased with the one where I asked her to please step back so I'd have room to step down smoothly in front of the roller (which she says is harder than behind). Didn't do as well with the one-foot stuff.
Some just bouncing up and down on the ball, which apparently is supposed to get my synovial fluid moving as well as being another piece of practice at balance and sitting tall.
Then moving arms forward and back, carefully, to relax/loosen up shoulder.
Pinching the shoulder blades together, with arms to my side. Maybe I'll remember this one; when she had me do a similar things with arms parallel to the floor, it was fine at the time and then I couldn't remember/reproduce it. This is for back muscles, I think.
Row, 40 pounds, 12; 35 pounds, 2 sets of 15 (I was ready for something familiar and fairly easy at that point)
Pulling gently down/back on handles overhead, several (we do this with a lot of care)
The "hug" thing that is vaguely related to my ~fly, I think 25 pounds, some.
Next session 6 January.