Some exercises for the first couple of weeks

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.

6 Responses to “Some exercises for the first couple of weeks”

  1. Here are some good leg exercise once your cleared for PT or your doc from my blog. The hip flexor stuff can be done now.

    achillesblog.com/kkirk/files/2012/11/hip-rom-exercises.pdf

    http://achillesblog.com/kkirk/files/2012/11/ankle-rom-exercises-1.pdf

  2. Here are some good leg (ROM) exercises once your cleared for PT or your doc from my blog. The hip flexor stuff can be done now.

    achillesblog.com/kkirk/files/2012/11/hip-rom-exercises.pdf

    achillesblog.com/kkirk/files/2012/11/ankle-rom-exercises-1.pdf

  3. Thanks kkirk

    I will take a look

  4. These are great. Thanks for sharing. I’m trying to do a little bit every day too. I’ll leave the single leg squat for you though :)

  5. Just had a laugh whilst looking at the blog. I had a ‘targeted advert’ offering me a deal on the Insanity Workout package :-) leg squats seem pretty tame in comparison.

  6. Informative, learn a lot today.

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