#clamshell stim

[starry-stims]

unicornmanor - credit me (link or tag) if using!

[gottastim]

cinnacrewslimes on ig

[avatarthelegbender]

8/9 POD 66: Summary

- 2 hrs 45 min

- BFR for ant tib DF, HS curls, and LAQ (with stim) today at the end

- deep STM for HS, back of knee, calf and got to matching ext /full!!!! YAY!

- Instead of isometric LAQ into belt, I did LAQ with ankle weight (~5#?) with the stim

Observation: in HL, saw my R patella was superior (likely dt my graft scar) which will limit my flexion. Also saw my R fibular head was posterior/more lateral compared to my L. Saw my Ant Tib hypertrophy with BFR and then sink into atrophy after BFR. Likely spreading of my syndesmosis and ant tib being too weak to pull the fib head forward (likely compressing on the sciatic nerve/split which is causing me a lot of pain). Also indicated by me being more comfortable when I PF my ankle when I’m bending my knee. The PF stretches the ant tib pulling the fib head forward decreasing compression. Also general swelling decreases the space for the nerve to sit in. Also the huge knot my PT found on my HS close to the back of my knee where my pain is around.

My knee flexion comes easier when I’m ABD, my fib head is pushed anteriorly/ syndesmosis is squeezed. I was able to get to 140deg again with less pain and less sweating

There is hx of me popping my R fib head when I hyperextended my knee on a dyno when I fell of the wall at a climbing gym, a couple yrs before my ACL tear. Likely increasing the mobility of my fib head

HW: effleurage from ankle to thigh, inferior patella mobs / scar mobs, TFL/ calf / HS STM, 3 nerve glides - DF/PF in clamshell position S/L, same thing but with hip extended, clamshells. The point is to flx as far as possible before gliding/ tensioning.

A pic of my estim during long sit quad sets. That dent is an atrophied quad contracting hard vs my clearly bigger HS

[carpehistoryandthepens]

Summer of Sid update 11!

Sunday round-up!

So this week was a bit of a loss for me. Only two days of working out and three workouts in those days. Between vacation and playing catch up at work and a fasting blood test for medical, I couldn't PT like normal. And without that schedule, when I'm working, I fall off the wagon on PT. But I was able to skate more, so that was great!

Monday - I was still on vacation! It was my last day before work, so I was filled with anxiety about going back.

Tuesday - I was right about the anxiety. I'm gone for a week and disasters when I walk in the front door. no workouts for me. :(

Wednesday - SO usually, I would be swimming in the mornings before work. (have to be at work at 0830. the pool opens up at 0630.) BUT I had a fasting blood test to get done. I have relatively low blood pressure, so it takes all day for me to recover.

Thursday - no workouts. I was dealing with work disasters, one disaster at a time. Y'all should see my planner. So much shit to fix and keep track of!

Friday - I was able to swim! So that was good. Only 60 lengths, but I was ok with that. My regular pool is back open, so that was nice. Also, my Fitbit took my stimming as a workout again. So hey! Aerobic workouts!

Saturday - I had duty all day. BUT my watch was in the morning. So I WAS ABLE TO GO SKATING! I tested out my new skate lace bite pads. They did wonderfully! Did you know that my Fitbit thinks an hour and 20 minutes during a public session is work 600 calories?! I was so hungry when I was ready to eat dinner! I skated as a teen, and either 1) I was far more conditioned as a teen than I remember being 2) TEEEENNNNNAAAAGGEEEE ENERGY (Assination classroom anyone?), or 3) I wasn't trying this hard then.

Sunday - weeeelllllllllll SO Far, nothing. I do need to recover from skating yesterday. But the day is still young.

Sid inspo!

all of tangers' insta videos are SOS inpseraition right now. Can Nate post some summertime workout videos with sid in the background? Please? pretty PLEASE?

Sid was the inspiration to look up skate lace bite pads for my skates.

sid in skate lace bite-pads:

(Not the image i was looking for but he’s wearing them!) (anyone have the one where they are in the blue thrid jearsyies? he;s also demostrating franky obscean hockey garters too i think) 

i did find delight in Sid's Gatorade sponsorship pics recently. so there is that too! no reason. just... thirsty for some reason.

Last week goal progress:

Swim (i did!)

body weight (I did not.)

Ice time on the weekend. Email the director to sign up for classes. (i skated! And I emailed the director, and I know what I'm signing up for now!

Goals for next week:

Mock weigh-ins next week. Let's hope my bodyweight is in standards. Sigh. I used not to care. But I then joined the navy. Sigh.

I will be working hard to improve the lengths during the swim.

next Friday I'll time myself. goal: 20 lengths - 10 minuets.

I GOT TO DO THE BODYWEIGHT WORKOUTS! SOMEONE KICK ME IF I DON'T!

***

Have a video of my sit spin! LOOK AT HOW LOW I DON'T GO!

Current Standings!

Swim - 75 lengths

20 lengths: 10:13.

Forearm planks: 1:35 min.

push-ups:

Heel raises (standing) - 3 sets; 30 per set

toe raises (sitting) - 3 sets; 30 per set

rotations - 2 sets in left and right; 30 per set

planted heel in and outs (sitting) - 3 sets in both directions; 30 per set

alphabets - twice with both feet

toe scrunches - 3 sets; 20 per set

toe lifts - 3 sets; 30 per set

chair assisted knee lifts - 3 sets left and right; 20 per set

squats - 3 sets; 30 per set + 10 to make it 100 squats!

above head free weight push-ups - 3 sets; 20 per set

weights press-ups - 50 total (Can't do sets yet)

crunches - 3 sets; 20 per set

side planks - 1 min both sides

forearm planks - 1:30 min.

leg lifts - 3 sets; 30 per set

clamshells - 3 sets left and right; 35 per set

side leg lifts - 3 sets left and right; 35 per set

[thatskepticalbitchcara]

Pt cont.. All very basic body weight stuff with the goal to strengthen core and get me out of flexion position. (dead bugs, planks for abs) cobra pose extension, clamshell and anterior pelvic tilt for hips and back and glutes. At the end we did 10 min heating pad and e-stim. I hadn't felt that good and mobile in a very long time. Now I have to do this exercises almost every day. It becomes a pain management thing ya know? Just a couple times a day, every day

thank you!! ❤️

[starry-stims]

unicornmanor - credit me (link or tag) if using!

[avatarthelegbender]

7/24 POD 49: Summary

- new PT suggested leg press (letting it push my knee to my chest as well to stretch / get range), fill range LAQ on quad machine, continue with calf raises

- also suggested activating glute / lat hip / calf before stretching to reduce co-contraction, fatigue out muscles to reduce guarding. Because I’ve been having excess hip flexion, the glute exercises do some reciprocal inhibition and my hip flexors relax and allow more range at my knee

-ex. Today she had me do hip ext in neutral and slightly abd, clamshells on both sides, and then closed chain clamshell on the R, calf raises, alt quick ant tib taps and my range when from the usual 120-125 flexion range post stretch that I’ve been stuck at for 2 weeks to 130 deg

- post-therex we did more range things. Massaged my quad / TFL / little bit of hip flexor, Thomas stretch and slowly got my range to 145 deg myself using a strap. My heel ended up about 4 inches away from my butt

- literally spent 3 hrs at the PT clinic today. 2-5pm. BFR with 6# weight for HS curl.. might need to go lighter. Also might need to do double calf raise for now. She also did some Russian stim with trigger for the LAQ and squats with the BFR. V cool. I was a little noodle legged after.

- Then went to the gym at 7 for back and biceps and 10min bike. Iced before and after gym

[carpehistoryandthepens]

Summer of sid update 9!

Sunday round-up!

OK, SO I'M ON VACATION THIS UPCOMING WEEK! Wooot! The last week at Work was fun. Sigh. But I was pleased with my workouts mostly! Only four workouts this week, but! I'm OK with that. The new Fitbit is working out GREAT! I didn't do the bodyweight workouts.

Monday - my husband and I took a beach day! The long walk to and from the spot we chose ended up auto registering on my Fitbit as two workouts.

Tuesday - my Fitbit took my stimming and dancing around as I folded clothes as a workout. So I'm counting it! The Fitbit did. But I didn't do my bodyweight workout because I had to get a lot of chores done around the home instead. by the time I was done, I was exhausted!

Wednesday - I TIMED MY SWIM! I can swim ten laps (there and back) in a 25f pool in 10:13. So I need to be somewhere at the nine-minute mark - hopefully, lower than 9:15. But that's a good benchmark. I hope I can keep it up! Also, my job-sponsored morning half-hour walk was pushed back from Tuesday to Wednesday, so I got that done then too.

Thursday - I did not work out on Thursday. I had a depression day instead. no bodyweight workout either. :(

Friday - I swam in the morning. Unfortunately, I had to wait for some preboot camp testing to be finished before I got to go in, so my swim was shorter than I wanted, but I still felt like it was a workout!

Saturday - I didn't do anything. I'm on vacation. I need some time, sadly. :( Work is draining and demanding.

Sunday - I didn't do anything again, but I feel sad about it, so that I will be working out tomorrow in some form.

Sid inspo!

Not so much this week. :( I did amuse myself while swimming the practice PRT about Sid hating to run the mile because he's running against himself. All I was doing was challenging myself. He would hate that.

Last week goal progress:

Swim. ( YES!)

At least TWO bodyweight workouts this time! (NO!)

Goals for next week:

Swim.

We're going horseback riding for the first time. Wish us luck.

I WILL GET ON THE ICE THIS WEEK. I have to.

***

Current Standings!

Swim - 75 lengths

20 lengths: 10:13.

Forearm planks: 1:35 min.

push-ups:

Heel raises (standing) - 3 sets; 30 per set

toe raises (sitting) - 3 sets; 30 per set

rotations - 2 sets in left and right; 30 per set

planted heel in and outs (sitting) - 3 sets in both directions; 30 per set

alphabets - twice with both feet

toe scrunches - 3 sets; 20 per set

toe lifts - 3 sets; 30 per set

chair assisted knee lifts - 3 sets left and right; 20 per set

squats - 3 sets; 30 per set + 10 to make it 100 squats!

above head free weight push-ups - 3 sets; 20 per set

weights press-ups - 50 total (Can't do sets yet)

crunches - 3 sets; 20 per set

side planks - 1 min both sides

forearm planks - 1:30 min.

leg lifts - 3 sets; 30 per set

clamshells - 3 sets left and right; 35 per set

side leg lifts - 3 sets left and right; 35 per set