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I used to post these regularly, mainly to have the information saved somewhere other than my own computer, just in case. I'm now starting by putting the information in Evernote (instead of on scraps of newspaper) and then copying it to my computer, so that gives me the backup. This post is a snapshot of what I'm doing now, taken on a day when I was pleased by how much exercise I had done.
I've been keeping up with the exercises I most care about; yesterday I also did the shoulder stretches, which I had been neglecting for a while. (I have been doing leg stretches, because those are to prevent recurrence of a more recent injury/problem.)
hamstring bridges, 3 sets of 9
lateral raises, holding 600g, 3 sets of 11 with each hand
serratus pushups, 3 sets of 10 [it's a modified standing pushup, to avoid straining/reinjuring my rotator cuff]
crunches 3 sets of 20. I wasn't planning on doing crunches, but Molly asked me to, because she can get me to pet her while I'm lying on the floor.)
shrugs, using yellow exercise elastic, 3 sets of 12
row, yellow elastic, 3 sets of 12
internal rotation, red elastic, 3 sets of 12 each
[the shoulder stretches I hadn't done since before we moved to Somerville, so at least six weeks]
external rotation, blue elastic, 3 sets of 11 each
(Of the elastics I'm using, the blue is least resistance, then red, then yellow. The set also came with orange and dark blue, for even more resistance, but I haven't used those.)
I also walked at least 4800 steps yesterday (more than planned, the MBTA led me to think I could get a bus home from Davis Square), which my phone thinks is 1.7 miles and I think is more like 1.7 km, or a bit over one mile; a nice walk, but not a huge amount if I hadn't been fretting about what felt like an incipient blister.
I've been keeping up with the exercises I most care about; yesterday I also did the shoulder stretches, which I had been neglecting for a while. (I have been doing leg stretches, because those are to prevent recurrence of a more recent injury/problem.)
hamstring bridges, 3 sets of 9
lateral raises, holding 600g, 3 sets of 11 with each hand
serratus pushups, 3 sets of 10 [it's a modified standing pushup, to avoid straining/reinjuring my rotator cuff]
crunches 3 sets of 20. I wasn't planning on doing crunches, but Molly asked me to, because she can get me to pet her while I'm lying on the floor.)
shrugs, using yellow exercise elastic, 3 sets of 12
row, yellow elastic, 3 sets of 12
internal rotation, red elastic, 3 sets of 12 each
[the shoulder stretches I hadn't done since before we moved to Somerville, so at least six weeks]
external rotation, blue elastic, 3 sets of 11 each
(Of the elastics I'm using, the blue is least resistance, then red, then yellow. The set also came with orange and dark blue, for even more resistance, but I haven't used those.)
I also walked at least 4800 steps yesterday (more than planned, the MBTA led me to think I could get a bus home from Davis Square), which my phone thinks is 1.7 miles and I think is more like 1.7 km, or a bit over one mile; a nice walk, but not a huge amount if I hadn't been fretting about what felt like an incipient blister.
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