Apparently this post got lost somehow. So here it is again!

My spine was broken in five places, three have been repaired. Trying to justify the need to repair the other two so that Medicaid will cover the surgery. Once that’s done & healed, I may be able to return to work.

The numbering and such is all messed up because this was cut & paste from a text file. I think it’s cleared up now? But we all know that what you type and what the browser renders can be different.

Still need to add exercises for Pavel’s supple joints routine, the hands, and upper-core. So yes, you’ll be seeing this post updated, hopefully soonish, time permitting.

Nwagu

Here are the exercises the Doctor of Osteopathic Medicine (DOM). He managed to untwist my right shoulder, which had been an issue since 1981. Amazing!

  • Stretch – lay on side, knees bent, arm in front, slowly open toward back, from 1.5, 3, and 4.5 o’clock
  • C – Child pose, feet & arms to right, then left, forming a C (I do on knees on bed or purple pad)
  • DNU – hurts back; (Kick – Lay on tummy, head down and resting on arms, squeeze gut, squeeze butt, lift each leg in turn)

Neil King — Back exercises

  1. Warm up
    1. Bike OR March in place on foam square
  2. Without Hips
    1. Leg stretches – bottom, center, fronts, tops
    2. On foam round
      1. Jesus Christ pose stretch
      2. Snow angels
      3. Scissor arms
    3. On bed – on back
      1. Pelvic tilts – brace the low tummy and breathe, hold for 10 seconds, and release
      2. Twist stretches
    4. Standing
      1. Straight-arm and bent arm rows
      2. Lean against the wall and stretch sides
  3. With hips
    1. At barre
      1. Calf raises + stretches
      2. Front, side, back “kicks”
    2. In 1′ squares
      1. Walk heel-to-toe
      2. Walk zig-zag
    3. On bed – on back
      1. Pelvic tilts – brace the low tummy and breathe, hold for 10 seconds, and release
      2. Twist stretches
      3. Clam shells – with a band around my knees
    4. On bed – on sides
      1. Clam shells – right leg while laying on left, left leg while lying on right
      2. Step top leg over bottom, lift lower leg, then bend lower knee in front for balance, kick front and back, and do foot circles both ways; switch sides
    5. Standing
      1. Straight-arm and bent arm rows
      2. Squat with ball on the wall
      3. Lean against the wall and stretch sides

Neil King — Hip Exercises

  1. At barre
    1. Front, side, back “kicks”
    2. Calf raises + stretches
    3. Leg stretches – bottom, front, and center
  2. Pigeon / IT Band stretches
  3. In 1′ squares
    1. Walk heel-to-toe
    2. Walk zig-zag
  4. On bed – on back
    1. Pelvic tilts – brace the low tummy and breathe, hold for 10 seconds, and release
    2. Bridge – pelvic tilt, butt squeeze, then up (hold for 10 seconds / advanced)
    3. Leg raises – up/front
  5. On bed – on sides
    1. Clam shells – with a band around my knees
    2. Clam shells – right leg while laying on left, left leg while lying on right
    3. Reverse clam shells – move foot instead of knee
    4. Step top leg over bottom, lift lower leg, then bend lower knee in front for balance, kick front and back, and do foot circles both ways; switch sides
  6. Seated on bed or chair:
    1. Push out / open the front hips while squeezing butt; my own exercise, feels great!
  7. Standing
    1. Push out like I do with the shoulders against the wall; my own exercise, feels great!
    2. Straight-arm and bent arm rows
    3. Squat with ball on the wall
    4. Stand on toes on one leg, just a few inches from the wall, and pull myself in and out using the front hip muscles (Mario)
    5. From shimmy (I added; lying down, standing / advanced)
      1. Circle each hip front and then back
      2. M&Ms
      3. Move hips front to back, and then up and down
  8. Bike for 10 minutes

Neil King — Feet Exercises

Helps strengthen feet and ankles for balance, walking, and standing stability.

  1. Heel-toe walking
  2. Pace for 5 minutes
  3. Stand on one leg, and balance other on the ball
  4. Wobble board front to back, then side to side
  5. Toe and heel raises while standing on the foam square
  6. Do the bands around my feet pulling out, in, up, and down
  7. Hold my right toes down and pull my big toe out
  8. Stand on toes on one leg, just a few inches from the wall, and pull myself in and out using the front hip muscles (Mario)
  9. Stand (feet flat), just a few inches from the wall, and push ups to strengthen ankle agility (Teddy)

Neil King — Shoulder Exercises

  1. Press my elbow into the small ball for five seconds
  2. Roll the small ball front and side
  3. Wash the wall clockwise and counterclockwise with both arms
  4. Stand next to the wall and
    1. Push my shoulder into it
    2. Push my wrist into it
  5. Stretchbands – Hold the band and
    1. walk away… Do this both holding it on the inside and the outside
    2. Pull toward tummy, then away from waist
  6. Lay down on my back, and
    1. Do push-ups with the stick
    2. Rest the stick on my hips, and raise it up to shoulder height or over my head, as comfort allows
    3. At waist level, sway stick side to side
  7. While leaning over and supporting my back, hold a 2 pound weight, and do clockwise and counterclockwise circles
  8. Rows
    1. Pull back with 90 degree elbows
    2. Pull-downs: Start from 90 and pull down beside outer hips
  9. From a doctor decades ago
    1. Raise the roof using my shoulders
    2. Shoulder blade pushups