after last weekends walk in the cold/rain i never really felt right - i had some discomfort around my groin and my bum cheek - both i believe related to walking a lot faster in/due to the conditions
so this week i have walked all be it not as far 3 times a day
i have done the rehab work sporadically
and i have done DIY - ive scrubbed paintwork, sanded paint work moved furniture cleaned under/behind all leading up to the full on decorating of the living room
and by thursday i was starting to feel normal - i think my body maybe wanted me to slow down a little??
FRIDAY - brought a visit to the physio - he basically looked at my balance, range of movement and strength in and around the hip - all very good (even when i was stood on 1 leg on the bosu catching a 2kg ball!) - i surprised myself let alone him :)
so exercises were looked at and shaken up! as follows -
removed -
1 leg squats
clams
floor bridges
supermans
keeping -
stability work on disc (3times week)
step ups (as and when during day)
pistol squats (3times week)
new -
bridge on gym ball
roll in roll out on ball
1 leg bridge on ball
ball between legs and lift (laid on op side)
roll in roll out in press up position
side rotations using small weight
all 3 times per week
stepping down onto op leg - straight, left, right
no need to increase daily walking by any more but try maintain +-2miles per day - longer walk at weekend with my own goals in mind :)
build turbo sessions to 30 mins 3 times per week
so not much there then!!
Return to see him in 3 weeks for my final sessions woo hoo!
SATURDAY - up early and kids to grandparents music on - and lets paint!! thankfully id spent some time in the week doing all the prep and had it not been for fading light later in the day we would have had the room done in the day - now decorating isnt my thing - im not good at it i avoid it at the best of times BUT for the last few years i havent been "able" to do it because of the limitations from my hip so all be it a still dont like it and im still not very good at it - THIS WAS A HUGE "THING" FOR ME!!
SUNDAY - finsh the painting remove all the covering - clean up the spilled paint (thanks yvette) and move the furniture back and get everything back to normal - ish!
then after a shower etc we were heading to a birthday gathering for yvette's gran (89!!) it dawned on me that even though ive been busy all weekend i havent walked so i would walk to said gathering "its only a couple of miles i wont be long...." famous last words! - after 1hr and 10 mins and 4 miles i arrived thoroughly ready for bed!!
onwards for another week of fun and frivolity and hopefully no decorating :) sng
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