a. Very light isometric exercise for left quad/hip flexor. Supine, bring knee up to chest and press against palms.
b. very light isometric exercise for my right arm/shoulder; plus a dynamic exercise with an elastic band and dowel.
c. very light isometric for right foot. Seated on floor, right leg bent 90 degrees, turn foot outward and press lightly on wall; plus a dynamic exercise with an elastic band--turn foot outward and push down.
d. same thing as c., but turn foot inward.
f. joint rolls
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: 20/1X20; right arm: 20/1X20
b. tricep exercise (with elbow at my side, I pull down on a handle): left arm 30/1X20; 30/1X20
c. leg extension (quad): 30/1X20
d. hamstring curl: 20/1x20 (one leg at a time)
E. HAMSTRING CURL (RIGHT LEG ONLY, foot is turned in, counterclockwise): 12.5/1X20
f. heel lift: used the seated heel lift machine: left AND right foot: 1X20; right foot with foot turned inward: 5/1X20
g. ankle dorsiflexion: 10/1x25 (INCREASE OF 5 REPS)
h. back extensions on floor (holding up position for 10 seconds): 1X6 (arms at side)
i. crunches (arms extended over head rather than placed behind head (more difficult), eyes focused on ceiling; hold up position for 2 seconds): 3/1X30
3. Cool down: same as warm-up.
Again, last night felt really good. Also, I had my dress shoes re-soled. Yesterday and, so far, today they have not aggravated my right foot. Normally, my right foot becomes sore/stiff after the walk from the car to work. I exchanged emails with the MAT therapist the other day (Friday, I think), and he reminded me to keep the elastic band exercises for the right foot at low resistance. I had increased the resistance of the band so that I could perform only 20 to 30 reps. Since Friday, I have returned the band to its original resistance and am performing 100 reps. A slight burn occurs as I approach 100. In general, the lower resistance/higher reps feels much better than greater resistance/lower reps.