1/22

[fish]

Happy New Year.

stretch

ad

mat

ball

clubs

reverse hyper-extensions then hyper-extensions on the ball are nice complementary exercises.

then turn over and do ball crunches.

lie all the way back on the crunches.

middle and sides

[fish]

ad yesterday and today, with stretching.

clubs

wood

back is more sore than usual, so taking it a little ez.

sigh

[fish]

yesterday and today

stretching

ad (king Lear w Lawrence O)

mat work

ball

clubs

the clubs are 3 pounds.

keeps the shoulders open and with good, just about unlimited range of motion.

[Fish]

Usual stretching routine
Just before getting out of the bed,
lying on back
soles of the feet together, drop knees to either side.
then knees together to either side with shoulders square. Torso twist
then while coffee brewing,
standing cat camel
Standing back stretch I call it a McKenzie standing cobra.
hamstring stretch
itb stretch, even though it’s not the itb that gets stretched
Quad stretch
calf stretch

later dynamic stretch w Indian clubs

so much for stretches...

stretching
ad
mat 
ball
clubs

[fish]

stretch

ad

mat

ball

clubs

wood

the mat work is mostly yoga stuff.

cat camel

sphinx

cobra

(roll over)

figure 4 with hands outside shins.

(roll over)

child's pose

after child's pose, i sit up and back onto my heels.

then full flat footed squat with feet together.

these postures are held for at a minute each.

timing by heart beats with controlled breathing.

[fish]

moving snow at both houses.

snow scoop and shovel

clubs

wood

[Pam]

Never thought I’d say this but I can’t wait until I can shovel. I’d rather live where I don’t have to shovel at all but I’ll take shoveling right now.

[fish]

stretch

ad

mat

ball

clubs

wood

the ball work is fun.

we have 65 cm and 55 cm balls

i use the 55 because it is less stable, and gives more curvature to the spine when on it.

i do my floor work,including the ball on a thick pad.

i'll post the dimensions later, but it is quite thick.

position the mat in front of a doorway, far enough so my feet can contact the doorjams when the knees are on the edge of the pad.

begin with reverse hypers.

on knees with ball against legs, belly on ball.

roll out over the ball.

reach forward and down and grip the sides of the mat

extend legs back and up

ball reaches top of chest as forehead comes into contact with mat.

legs are just about 90 degrees to floor.

then hypers.

put soles of feet on door jams, knees on floor, ball against thighs.

unlike reverse hypers, ball doesn't move much.

roll out over the ball and using back musculature elevate head and torso up and back off ball as far as possible, .

then crunches

lay on back with ball at base of spine.

lots of curvature.

hands behind head.

crunch center, right, center, left.

do not pull head forward.

looking to strengthen spinal muscles, and maintain core balance.

my spine is a mess.

[Pam]

Fish do you know if there are any videos showing the ball exercises you are talking about? I used to use my exercise ball a lot but kind of fell out of it. Might be a good way to bring back exercise when I can progress.

[fish]

stretch

ad

mat

ball

clubs

more on the clubs.

if they are 3 lbs or more, there is a lot of involvement of the hands, wrists, and elbows along with the shoulders.

[fish]

yesterday

stretch

ad

mat

ball

clubs

wood - replenish porch pile, about 10 loads.

today

stretch

ad

mat

ball

clubs

juggling with three 1 lb balls.

[fish]

day off.

my usual resting heart rate is high - 80 - 90

this am 40.

even a couple of 38 readings.

we have a blood pressure cuff and a fingertip pulse oxy reader.

pressure good

oxy good

call to doc

nurse says ok to wait for feb appt, but pay close attention.

oh, i did move a few loads of wood from back pile to porch pile and from porch pile to stove to keep the home fires burning.

cold tonight and tomorrow.

[Smoke]

Snow on the way here Sunday.

[fish]

stretch

ad

mat

ball

feel good,but bp and pr all over the place.

[fish]

cold out there.

burning lots of wood.

stretch

ad

mat

ball

clubs

BP & HR up and down.

strange

bradycardia ?

tachy-bradycardia ?