a. Two very light isometric exercises for my back and side (laying on back, parallel to wall, pressing feet against the wall)
b. Three very light isometric exercises for my left calf
c. Very light isometric exercise (combined with a light dynamic exercise) for my right arm/shoulder
d. elastic band exercise for right foot (foot is flat on floor; I turn it counterclockwise; 20 reps, very light)
e. exercise described in June 18 post.
2. Main workout (all extremity exercises done one limb at a time; the weaker side (left) determines the weight and reps):
a. bicep curl (free weight): Left arm: 15/1X20; right arm: 15/1X12
b. tricep exercise (with elbow at my side, I pull down on a handle): 20/1X20
c. leg extension (quad): 15/1X20
d. hamstring curl: 10/1X20
e. ankle dorsiflexion: 8/1X20
f. heel lift: used the seated heel lift machine; 1X20
g. back extensions on floor (arms at side, holding up position for 2 seconds): 1X20
h. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 1X20
3. Cool down: same as warm-up.
Right foot: soreness in the arch has subsided significantly. The heal still hurts, however, but not as much as a few days ago. Stiffness upon waking has reduced as well.
Left foot cramping: was much improved last night, but I have no explanation as to why. I was able to full point, and turn my foot in both directions. I did not curl my toes all the way, though, to play it safe.
My back stiffness on lower left side, which reveals itself in the warm-up back isometrics, appears to have subsided. I have a feeling I was arching my back slightly while doing the back isometrics. If I do not arch my back, I feel no discomfort or stiffness.
Last edited by CSta
on Jul 06, 2009 09:14, edited 1 time in total.