Wednesday, August 14, 2019

WWU - I've Got a Mark on My Permanent Record

Let's start with my workouts for a change.  Due to a mix up with time, I had my Thursday workout plus an extra workout (thanks, Jared!) on Monday.

The biggest and most important thing that I got out of Thursday's workout was how to do a hip hinge properly.  Amanda had introduced it to me a couple of days prior, and I just couldn't get it.  She was saying and demonstrating how to do it but I was lost.  And frustrated, as I vented to Jeff that evening - how can I get better if I can't do this?  OK I might have been a little dramatic but it feels like everything I am learning in PT is crucial for me.

Anyway, on Thursday Jared asked if I'd done hip hinges at PT, and when I explained my frustration about it, he brought over a small kettlebell and demonstrated how to do it while holding the kettlebell behind his back so it rested on his backside.  He was saying the same words that Amanda had said, but it clicked with me and I did it!  I asked him to video me doing it so I could practice at home but honestly I just watched it a couple of times with pride - I got it, I really got it!
From the video - I was only supposed to go down until I felt a pull in my legs; hopefully my range of motion will be better the more I do this.

On Monday I got there early and talked with Jori, who is one of the coaches for our group.  A couple of spinner bikes had shown up last week and Jori showed me how to ride it without bouncing around, which is a no-no for me.  I got on and tried it out, watching my form in the front and side mirrors plus I kept asking Jori if I was bouncing - can you tell that I was nervous?  I didn't hold onto the handles, just sat straight up and pedaled...man spinner bikes are smooth!  I ended up riding for seven minutes for my warmup. 

After that it was time for my workout with Jared.  He had me do a circuit, like we do with our groups, which was fun - there were three stations and I did a round of 8 reps at each, then 10, then 12.  I was very apprehensive about doing one - the skier.  This machine is mounted on the wall with handles on either side that you pull down.  Instead of standing and doing this like usual, Jared had me sit in a chair to do it.  He also had me do the movements slowly, and by the time I got to my last round I felt much more confident about doing it.  After I finished, I did another circuit on the other side of the gym, which was equally fun.  And I get to go back tomorrow for more of this, woohoo!

Oh - last week when I was stretching after I'd finished my workout, Jared and I were talking about things I should never do with my back being messed up.  Apparently no jumping, ever, is on my permanent record already at the gym - Brad said they put it there as soon as they heard about my herniated disc.  It made me laugh to know as an adult I can still worry about doing something that will land on my permanent record.

PT update:   Amanda did another reevaluation of my progress yesterday, and even with my current bout of pain which restricts some of my movement, I have made progress.  She added a new stretch - it's one of the Mckenzie stretches, for those of you who know that therapy - that I'm to do every two hours when I'm awake.  Yes, about every two hours I need to drop to the floor and do this stretch to fatigue, along with doing the rest of my exercises...at least I only have to do those once a day.

Pain flare update:  It's getting better - not back to my usual standard but it's slowly easing up.  Interestingly both Jared and Amanda said the vacuuming was the culprit because I was probably unknowingly hunching over a bit, especially since I vacuumed for more than a couple of minutes.  So no more vacuuming for me, which is sad because I like it with our new floors and the cool cordless Dyson.  Geez, I finally get a vacuum that I don't have to mess with a cord, and I am not supposed to use it.  First running, now vacuuming.  I don't even want to find out what's next.

20 comments:

  1. I know you liked jumping, but boy I do not so go ahead and give me that permanent mark lol!

    I can honestly say you deserve to be 100% healed at some point as you are the best patient with your PT and workouts. Even I am hoping you'll be able to get back to your group workouts soon.

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    1. Thank you - I honestly am trying to make my back better. And it IS, but I have a long way to go. :(

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  2. I like those hip hinges! But as you can imagine, doing them at CrossFit is of course a whole other kind of torture. She puts a loaded bar on my back and calls them Good Mornings...

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    1. Oh I remember Good Mornings from a longgggg time ago - they were quite hard. I don't think I will be doing those again, ever.

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  3. I am so glad to hear you are getting there! I know it's a slow process but it definitely sounds like you're making improvement! Keep up the awesome work!!

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  4. Sounds like you are definitely making improvements. It's hard to notice them when you live through them, so it's helpful to have an outsider tell you there is progress.

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    1. So true - when she said my hips were finally level instead of the left one being noticeably higher when I started PT, I did feel good about that. Not sure what I'm doing that fixes things but I'll keep doing everything she gives me.

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  5. Honestly, those hip hinges look hard! I am surprised that they are an exercise to help. But what do I know about herniated disks?!

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    1. So the hip hinges are one of the ways I'm to train myself to bend forward - I need to not just lean and reach like I'm used to. This is gonna take a lot of training...I've done it the other way my entire life!

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  6. Shelley, I just wanted to let you know I am still here just reading from the library so it is not easy to leave comments hopefully one day soon my home pc will be fixed or replaced.

    Looks like you are making progress. Susan from Florida

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    1. Hi Susan, I've missed you! Hope your computer gets fixed soon - it's really hard to be without one at home these days.

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  7. I love seeing your workout updates again! :) How did you feel after the hip hinges with a kettlebell? That's actually the modification my trainer uses for deadlifts if they're bugging someone's back, so I'm not surprised to see you doing them too!

    Did your PT say no jumping ever again too? I can see the gym noting that for liability reasons, but who knows what you may or may not be able to do again someday once you're fully recovered and start building your strength back up.

    There's probably worse things to lose than vacuuming, but I get your frustration at not being able to do basic, everyday things. That said, I wonder what I need to do to be told I should stop unloading the dishwasher... Hmmm...

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    1. I felt great after the kettlebell hip hinges...I like doing them this way and maybe it'll become more automatic for me in everyday life if I keep practicing with the kettlebell.

      Yes, my PT and the PA at my pain doctor's office both said no jumping because it compresses the discs as you go down and I've already got one that is compromised - no need to make it worse, even after I'm better.

      Speaking of the dishwasher, I can only load and unload the top rack. Bending down to the bottom rack is not allowed; so dishwasher duties are split between Jeff and I.

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  8. I kept thinking one thing while I was reading and that is that what a blessing to have found an amazing PT AND a resonant trainer that knows what’s he is doing and is totally working in conjunction with the PT! Beyond that I was thinking, you are doing so well!!!

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    1. You are so right, MaryFran - I stumbled into BCS Fitness nearly 10 years ago and have never wanted any other trainers. Brad and his crew are wonderful. And I'm very glad I waited for an opening in Amanda's schedule because I have complete trust in her. I don't think I would feel as comfortable with anyone else's plan.

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  9. LOL your permanent record!

    I love how much your trainers and PT are adjusting for you! That is a brilliant way to teach your proper hip hinge form. I remember learning about this stuff when I became certified. There is so much you learn about someone's alignment from how well they can do things. I am glad they are helping you get back to normal. And glad they figured out it was the vacuuming!

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    1. It feels very personalized from both my PT and my trainer. I think I have the best people helping me...it's just that this is a hard injury to quickly come back from, ugh.

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  10. I'm glad you're getting back to some exercising. Even if it is PT. I actually feel better when I'm on a PT routine.

    LOL no jumping is on my permanent record too.

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