Just a note: I walked for 44 minutes, then did the "my own' gym exercises below. When I got home I noticed my left foot was numb on the bottom. Also became numb with the 1/4 curls.
First thing.:
Torso Track (50)
*
CM PT home exercises:
WigWags (2 minutes total)
*
Periformis Stretch (60 secs ea. side)
*
Hamstring stretch (60 secs ea side)
Pelvic Press/Double March (15)
Side Planks (10 )
Planks (10)
Calf Stretch (1 min, 2x)
*
Los Al PT home exercises:
Bridges (10)
* 3 sets of 10
1/4 Curls (10)
* 3 sets of 10 - caused pretty strong numbness in calf and foot
Child Pose (30 sec x 2)
*
Hip Stretch (30 sec/side)
*
Pendulum (10 per side)
*
Squats (10)
*
Lunges (10 per side)
*
Sit-to-stand (10)
8 lb. weight curls w/wall squat, both arms at once (10)
* (3 sets of 10 w/5 at home)
Blue Ribbon Pull downs (10)
Weighted Pushes (10)
* 4 sets of 10 on the universal at the gym
Weighted Pullbacks (10)
My own Floor exercises:
Elbow Squats (15)
*20
Mr. Sandman (15)
Barbies (15)
Wings w/5 lb. (10)
only 6 - neck hurt
Up Lifts w/5 lbs. (10)
*
At-gym PT exercises:
Supermans (15)
Ball Leg Curls (10)
My own Gym exercises:
Leg Press on #5 (10)
* 3 sets of 10
Pull-downs on #5 (10)
* 4 sets of 10
Stationary Bike (10 minutes)
* 22 minutes
Brisk Walk: 30-45 minutes
* 44 minutes
Around sundown:
Torso Track (50)
30