Lindsay's Log

[lvshope]

Hi All...
Good to be here... Here goes with first posting:

date - 5/27/04
Time - 10 am 15 minutes
Place - work...my office
ELB - low...feeling achy...lower back
ES - Shoulder rolls wtih and without arm extension, neck rolls, pelvic tilt w/breathing, hip rolls (side, side, front, back).
Sets - 1
Reps - 3-5
Rest - None
RPE - 5
RT - 7
RPD - 2
Sensations: Good... increased energy
Feelings - same as above...Need to do these every couple of hours throughout the day with a sit down job. Worth it to find a place in the library to hide and do my hip rolls.
Images - None
Thoughts - new beginning new me
Questions - Would be good to know the names of some of the above movements.

[Scott Sonnon]

Lindsay,

Welcome aboard! You've nailed all of the names except for hip rolls which are hip 'circles' (the name also helps the body visualize the movement tracking.)

Congrats on your good start!

[lvshope]

I'm doing all but the hip circles numerous times a day to combat stiffness from my desk job. Tis a bit of a challenge to find a secluded spot to do a movement that I've long said "only under water" as we did them in water aerobics.

Lindsay

[Scott Sonnon]

As the saying goes, if you want to work in Moscow, you need to train there. If you want pain free mobility in daily life, then...

Props to you Lindsay, for 'coming out' with your grace!

[lvshope]

date - 5/27/04
Time - 6:35 15 minutes ...30 min
Place - Home and grocery story
ELB - after dinner...content
ES - Shoulder rolls wtih and without arm extension, neck rolls, pelvic tilt w/breathing, hip circles followed by brisk walking in grocery store.
Sets - 1
Reps - 5
Rest - 10 min between moves and grocery walk
RPE - 7
RT - 7
RPD - 2
Sensations: hot flashes
Feelings - good to be forming a habit
Images - Mighty
Thoughts - new beginning new me
Questions - See what I mean re: the tabs at the top of the post. You'll notice them when you reply..

[lvshope]

Date: 5/28/04

Time: after breakfast and lunch...5 min after each meal and before dinner @4:45pm (10 min)
Place: home and office
Energy Level: Tired am, energy up after lunch.
Exercise Selection: Movement sequence though no hip circles after lunch. By Movement sequence I mean shoulder roll with arm extended, stomach curl, shoulder roll and stretches. Short walk with Bandit (my Shitzu pup) before dinner.
Sets: 1
Repetitions: 5
Rest Period:Less than a minute
Rate of Perceived Exertion (RPE): 3
Rate of Technique (RT): 8
Rate of Perceived Discomfort (RPD): Movement sequence 2-3; walk 5 heat didn't help.
Sensations: healing of muscles that have been stiff due to misuse or not being used.
Feelings: Neat...different reason to exercise...to heal my body rather than simply burn fat. Makes it much more doable.
Images: None yet. Maybe because I'm too rushed and focused on what I need to do next and/or where I need to be. May find differences over a weekend.
Thoughts:
Questions: I could use some movement to help with foot and heel pain. Have pain from heel spurs on and off. This morning (5/29) and I'm just sitting down.

[Scott Sonnon]

Lindsay,

With which movement did you begin to experience the discomfort down in your feet? Initially, it may help to work ankle circles and toe wiggles while sitting to abate any discomfort as it appears.

[lvshope]

Hi Scott,

The foot ankle discomfort is unrelated to any of the movements that you taught us. It has been ongoing...on and off. Seems to very with the weather. Sore feet and ankles definitely slow me down though.

I'm curling/scrunching toes as I type. It helps... Any suggestions for ankle and heel? Whoops...just noticed you mentioned ankle circles. Just the heels left...

One more question unrelated to pain. At what point should we delete old logs and messages?

You must "live at your keyboard"...very fast reply...