At four weeks, here is my standard workout/PT session:
20 minutes on the arm bike
Bridges
Lateral leg raises
Adductor work (on my back on the floor, knees bent, feet on the floor - gently drop the knee outward to the ground)
Prone leg lifts
Hamstring curls
Mini-squats
One leg balance, eyes open and closed
Calf raises
Hamstring stretch
Hip flexor stretch
That's all my PT work at the moment, then I move on to:
Planks
Modified dips
Chest press machine
Back row machine
Tricep/bicep machine
Funny, one month post surgery and you do a LOT more strength work than I do! You are such a good patient/athlete. I need to try out those modified push-ups. You think after enough of those I could be better at "real" push ups? Glad you're progressing so well!
ReplyDeleteThanks! Yep - my opinion is starting with that modification is the best way to progress to a full push up. This way, you can gradually work on lowering the angle until you are on the floor. The problem with the "knees" modification is that there's no progression - you are either on your knees or in a full push up position and it's too big a jump for most women!
DeleteEXACTLY and that's why I haven't ever been successful w/ push-ups! My arms are so wear. I will try this!
DeletePhew, I could use a protein shake just reading all of that!
ReplyDelete:D
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