60 minutes spin class, with me peddling and not doing the weight intervals, and planning never to do them again, after what I've been reading online about unsafe spin class manuevers
60 minutes Pilates mat class, my first time back in three weeks, now that my butt is no longer sore. Oh how I felt that time away. Except for plank, which I am okay at, mostly because it's like a pushup only you don't have to do any pushing.
Jen, I've just done about 10 or 15 minutes foam rolling and I plan to carry on each evening. It really helped to know that you're over there also doing it and presumably you built up to 30 minutes. Have you developed a routine or do you just do it where you think you're tight? Has it / does it improve things for you?
I started by foam rolling 5 minutes - it was all I could take at first!
Now I wouldn't say I have a routine, per se - I usually start by foam rolling my Achilles because I am still battling tendonitis there. That hurts like he!! I then move up and liberally foam roll my calves and then hamstrings. The hamstrings sometimes get lots of attention and sometimes not much - it depends how tight they are. Then it's time for both IT Bands. I have been really lucky this year knock on wood - that the SEVERE issues I had with them last year have not materialized, but I live in fear that they will "go bad" again. I usually do my quads, although they rarely have issues.
Then the inside of my hips and lower back. I don't always do my upper body, but sometimes do my lats. Then , to finish, I use a lacrosse ball to do my feet and sometimes to dig really deep into my IT bands if they are really bothering me.
Where are you focusing? What bothers you the most?
Sticking with bikram for now as it doesn't seem to aggravate my back.
Feb. 13: 100 minutes bikram yoga
Feb. 14: surprisingly full bikram class on Valentines Day. 100 minutes
Feb. 15: back to back bikram yoga classes. I really struggled in the second class. Debating trying it again today with my new yoga outfit I bought yesterday as my reward! 100 minutes bikram yoga x2
After a few weeks of foam-rolling a very tight IT band (thanks CherryPie!), I ventured onto the elliptical for a whopping 10 minutes, listening to the Beach Boys. Did a set of arm curls with 5 lbs wts--black ones, not pink . Then home and more foam rolling. Fingers crossed my hip will stay happy. It felt indescribably wonderful to be in motion.
An achy knee kept me off the treadmill today & on a lower-impact machine
60 minutes elliptical, resistance at 9, random intervals, alternating backward & forward
60 minute Pilates mat class, which I don't usually get to, but I had Presidents' Day off
Deadlifting 100 pounds
Just 21 minutes on the Stairmaster, as I knew I'd never get through those killer last 9 minutes -- my legs are still weak from yesterday
60 minutes shoulders, chest and triceps routine
I can definitely only bench the 70-lb barbell for about six to seven consecutive reps
Calf raises on the Smith machine, which felt as though they loosened up my hamstrings and backside a little
Feb 17: 4 x 25 KB deadlifts (45#), planks, lat pulldowns, 1.88 miles in 15:00 on treadmill, 18 min on stair stepper, backwards incline treadmill walking.
Feb 18: 1 mile in 8:32 on treadmill, DB triceps extensions, bent over DB rows, DB bench press, planks, 15 min on arc trainer
Sticking with bikram for now as it doesn't seem to aggravate my back.
Feb. 13: 100 minutes bikram yoga
Feb. 14: surprisingly full bikram class on Valentines Day. 100 minutes
Feb. 15: back to back bikram yoga classes. I really struggled in the second class. Debating trying it again today with my new yoga outfit I bought yesterday as my reward! 100 minutes bikram yoga x2
Totals:
17 workouts
1625 minutes
Feb. 16: wanted to do back to back bikram but my back started killing me about 2/3 through class so it didn't happen. 100 minutes bikram yoga
Where are you focusing? What bothers you the most?
Thanks for asking. My hips are tight so I'm doing them (front, sides and back - glutes, I suppose). ITB. Quads. Calves but I can't manage to do them with the foam roller so I do the pushing against a tree kind of exercise (calf and soleus). Ankles and feet although they're a lot better at the moment (they were terrible at Christmas). I rub my feet hard every morning stretching out the fascia, press on the lumpy bits around the heel and pull the heel to and fro. I circle my ankles for ages in the evening and now my L ankle has much more range of motion (my R has always been a bit better).
And. I've also got the buzzing across the pubic bone drama. Not always but frequently. I think it's to do with the psoas so I'm hoping that it will go away as things loosen up. I like shortwave radio but not there.
Sounds like you're making a lot of progress!! You may want to try a lacrosse ball for your feet and calves - you can really dig in with one of those suckers and it does seem to mimic what the foam roller does.
Even if you just sit on the floor (if you can) and rest your calves with all their weight on the foam roller, that will help.
100 minutes bikram yoga x2
. Then home and more foam rolling. Fingers crossed my hip will stay happy. It felt indescribably wonderful to be in motion.
