andrewc’s AchillesBlog

I went to the Physio today to get some ideas on what exercises I can do at home whilst I am in the NWB cast. I am very happy that I went as he gave me a lot of exercises.

I will work on a set of routines and then update the blog with what I am doing. In summary I showed him a set of exercises that I have been doing since going into my cast and he then gave me some new ones and variations. He has split the exercises into 3 groups and suggests that I work on 2 of the 3 each day for about 20 - 30 minutes.

Group 1 - Chest & Arms
Group 2 -  Back & Abs
Group 3 - Legs & Shoulders

The exercises that I can do include the following:
Press Ups - off knees and one footed with regular hands and staggered hands
Bird Dogs - see here for an explanation http://weighttraining.about.com/od/exercisegallery/a/birddog.htm
Side & Front Planks
Dead Bugs - see here for an explanation - http://www.youtube.com/watch?v=I5xbsA71v1A
Sit Ups - various flavours
Single Leg Squats
TRX exercises-I have a TRX so he has given me a number of exercises that I can do with it.

I’ll have to see how it goes but just trying to do something proactive today has lifted my spirits.

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