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Tuesday, February 10, 2015

Week 8 post-op: hip physical therapy

I thought I'd share with you my daily PT now that I'm able to extend my range of motion a little (I'll be at week 8 in two more days). Today, it looks like this (reps vary based on time constraints):

1. Planks. Front, left side, right side (about 1 min each).
2. Quadruped series: On hands and knees. Leg lifts straight, then knee bent at 90 degrees, then fire hydrants, then hurdles (10 - 30 of each, each side).
3. Squats - usually 25 or 50; sometimes wall squats; sometimes one-legged if I'm feeling ambitious.
4. Bulgarian split squats (I put my back leg up on the second stair step - 10 each side).
5. Walking lunges: the length of the house and back (it's 34 total. My house is 17 lunges long).
Just walking through the house.
6. Monster walks with resistance band - length of the house and back with band around calves and then thighs while squatting. I didn't count these.

7. Clams series: with resistance band, then with extension. Twenty - thirty each.
8. Bridges series: with resistance band (abduct at top of bridge), then one-legged. Thirty each.
9. Leg lift series: side lying, with toe neutral, pointed up, then pointed down; front leg lifts. Ten each.

I do more when I'm actually at PT (he has the cool toys, like ankle weights, exercise balls, kettle bells, straps) but this is a nice, short series I can manage in the mornings before the gym.
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7 comments:

  1. misszippyFebruary 10, 2015 at 8:56 AM

    I see lots of familiar exercises here that are in my regular repertoire. And those darn bands. part of my daily routine! Glad you continue to make progress.

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  2. Kate GeisenFebruary 10, 2015 at 1:54 PM

    It makes me smile that you know how many lunges long your house is. :)

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  3. Jim ... 50after40February 10, 2015 at 3:48 PM

    I love resistance bands, but they pull my leg hair and that hurts. You're gonna have stronger and better than ever hips. That looks like quite a bit of work, good job - keep it up - I need a real race out of you this spring or summer.

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  4. CharFebruary 10, 2015 at 4:00 PM

    So many hip strengthening exercises. You'll be the woman of steel before too long.

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  5. GraceFebruary 10, 2015 at 6:37 PM

    Good exercises. I may have to calculate my apartment in lunges. (I know what it is in mopping time. That's a good workout too, right?) I'm impressed by your commitment!

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  6. RainaFebruary 10, 2015 at 6:38 PM

    Crazy. I am doing the bulgarian split squat- started about 8 weeks ago- and I think it's what has helped balance me out more than any other exercise.

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  7. Lisa's YarnsFebruary 10, 2015 at 7:33 PM

    That is great that you are able to do all of these exercises. I was recently introduced to bulgarian split squats and holy cannasta those were hard for me!!!

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