San Luis Sports Therapy’s own Serena Roda, PT, DPT talks about how taking an integrated approach focusing on an individuals rehab, lifelong fitness and nutrition goals will increase your performance at any level with physical therapy and fitness. There are multiple ways to access these services covering sports
I’ve officially has my new Terratrike Rover 8 (sounds like something from NASA huh?) recumbent trike for over a week. I’ve officially been riding since this past Friday. Why the delay in getting out there? Adjustments! I needed to take my trike back in a couple of times to have things “tweaked”, added/subtracted, etc to get it “just right” for me.
It may be weird to use my blog to post this, but I am in the process of trying to sell my mobility scooter so I can use that money to help me buy a recumbent trike for outdoor exercise/therapy.
The scooter is a Pride Victory 9 3-wheeled model and it comes with a custom ordered sun shade/canopy that easily attaches/detaches. This scooter is in EXCELLENT CONDITION. I am in the Phoenix, AZ area. …
Well, I got chewed out for jogging down the block to see how my abdominal area is doing. Apparently it’s still tight and my PT got mad at me for doing that. I’m doing well with everything they are giving me to do; trying to retrain my muscles in a way that I don’t over compensate with other muscles that cause my hipflexors to become more engaged and tight. I do have to do these at home and it takes forever but I do mix and match not everything every day.
This is my regime, if I can remember off the top of my head:
Sitting up, one leg straight and other bent up but rested. Squeeze and hold my for five seconds the inner thigh muscle 3 x 20 Switch legs.
Sitting up, one leg straight and other bent up but rested. Squeeze and hold and raise 3 inches up three seconds, the inner thigh muscle 3 x 15 Switch legs.
Sides plans with pumps up and down. 3 x 30 second hold x 15 pumps
Plank on forearms 3 x 60 seconds
On back, engaged abs and feet planted on ground close to butt: engage abs to push back to ground with tilting my hip down 3 x 20
On back, engaged abs, feet in the air but bent: engage abs, to push back on ground, then rotate one leg at a time with pivot point at hip to heal touch and backup and switch leg. 3 x 20
Spin on bike: 10 x 30 seconds full speed with 30 slow between
Stair machine keeping hip and up stable, moving my legs and engaging my inner muscle, butt, and abs.
Standing, squat with some resistance (by trainer), 3 x 15, 3 x 10 lower and raise but not raise up all the way to keep legs engaged. (burns)
Ab raises but not all the way up. 3 x hold for 10 seconds
Ab raises but not all the way up. holding 5lb ball, raise, engage pump 20 times with arms and 20 raises x 3
Pelvic tilt: Shoulders on the ground, legs in by my butt, raise my hip and engage my abs and butt, up in the air. Hold for 20 seconds, then pelvic tilt down for 20, hold for 15, then pump 15, hold for 10 then pump for 10, hold for 5 and pump 5. rest. x 3
This really works the hell out of my body and sure it’s going to help me retain my body to not over compensate for maybe some bad form I picked up some where.