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Ex Log Report Carl

Click here for abbreviations for exercise routines which are 3 characters long and used below. Do these 3-5 times weekly. (updated 1/ 2/19 20:43)

dateswmwktRBKSHSPRSLAQSLRBKEWLKSWMOYSIPUIWRBS1FSLLGMSTUSAQcomment
20181107 swam 1000 free 31:15
20181106 swam 1000 free 32:00
20181103BKE 3×20@70,3
20181028 swam 1000 free 31:45
20181027 swam 1000 free 28:14
20181026 swam 1000 free 29:03
20181024 swam 1000 free 29:07
20181014 swam 1000 free 37:47
20181011 swam 1000 free 35:43
20180808 swam 1000 free 28:30
20180726 swam 1000 free 28:54
20180720 swam 1000 free 27:27
20180717 swam 1000 free 31:30
20180713 swam 1000 free 29:21
20180710 swam 1000 free 28:45
20180705 swam 1000 free 28:11
20180703 swam 1000 free 27:24
20180628 swam 1000 free 29:15
20180621 swam 1000 free 27:00
20180618 swam 1000 free 27:21
20180615 swam 1000 free 25:15
20180611 swam 1000 free 26:20
20180608 swam 1000 free 29:17
20180524 swam 1000 free 30:15
20180520 swam 1000 free 27:52
20180518 swam 1000 free 29:13
20180517 swam 1000 free 25-26?
20180507 swam 1000 free 27:30
20180505 swam 1000 free 29:00
20180504 swam 1000 free 25:59
20180503 swam 1000 free 26:22
20180501 swam 1000 free 26:51 SHSPRSLAQOYSIPUIWRBS1FSLLGMSTU discussing with Ben
20180426 swam 1000 free 27:12
20180424 swam 1000 free 26:20
20180422 swam 1000 free 27:20
20180418 swam 1000 free 26:14
20180410 swam 1000 free 27:15
20180405 swam 1000 free 30:30
20180403 swam 1000 free 28:47
20180402 swam 1000 free 30:09
20180330 swam 1000 free 32:01
20180326 swam 1000 free 29:17
20180323 swam 1000 free 30:55
20180319 swam 1000 free 27:31
20180317 swam 1000 free 29:15
20180313 swam 1000 free 29:45
20180310 swam 1000 free 29:54
20180308 swam 1000 free 28:05
20180304 swam 1000 free 28:41
20180303 swam 1000 free 30:37
20180301 swam 1000 feee 29:41
20180227 swam 1000 free 31:00
20180224 swam 1000 free 31:44
20180221RBKBKEWLK
20180206BKE
20180116 swam 1000 free 29:04
20180114BKE 3×20@70,3
20180110 swam 1000 free 31:30
20171228SLRSAQ
20171211 swam 1000 free 28:42
20171206 swam 1000 free 28:31
20171122 swam 1000 free 27:03
20171113 swam 1000 free 30:48
20171110 swam 1000 free 27:54
20171106 swam 1000 free 26:42
20171031 swam 1000 free 25:43 SWM -best-recent-time-1000-free-25:43-(LAFitness)

Below are captions (instructions) for 35 exercises.

( 4 IBF ) IT BAND STRETCH WITH BELT OR STRAP Loop a belt around your foot. While lying on your back and leg up in front of you and knee straight, bring your leg across midline for a gentle stretch felt along your outer thigh. Use the belt or strap to help guide the movement and stabilize your leg. Repeat 3 Times Hold 20 Seconds Perform 4 Time(s) a Week
( 5 SHS ) SEATED HAMSTRING STRETCH While seated, rest your heel on the floor with your knee straight and gently lean forward until a stretch is felt behind you knee/thigh. Repeat 3 Times Hold 20 Seconds Perform 4 Time(s) a Week
( 8 PRS ) PIRIFORMIS STRETCH While lying on your back with both knee bent, cross your affected leg on the other knee. Next, hold your unaffected thigh and pull it up towards your chest until a stretch is felt in the buttock. Repeat 3 Times Hold 20 Seconds Perform 4 Time(s) a Week
( 9 QDS ) QUAD SET Tighten your top thigh muscle as you attempt to press the back of your knee downward towards the table. Repeat 10 Times Hold 10 Seconds Complete 2 Sets Perform 1 Time(s) a Day
( 10 LAQ ) LONG ARC QUAD-LAQ-HIGH SEAT OR KNEE EXTENSION While seated with your knee in a bent position, slowly straighten your knee as you raise your foot upwards as shown. 3 second hold and 3 second lowering CAN USE ANKLE WEIGHTS OR KNEE EXTENSION MACHINE Repeat 15 Times Hold 3 Seconds Complete 3 Sets Perform 1 Time(s) a Day
( 21 STS ) SIT TO STAND - NO HANDS Start by sitting in a chair. Next, raise up to standing without using your hands for support. Repeat 10 Times Complete 3 Sets Perform 1 Time(s) a Day
(64 OYS) OYSTER (instruction needed)
(65 IPU) IMAGINARY CONE PICK UP & SHELF PLACE: Set up cones about 12 feet apart on one side and about 6 feet between each. Perform 4 laps. Walk, lean down, and pick up the cone with the opposite hand, make sure the head follows. On the way back up imagine putting the cone on a shelf on the same side as the arm up high and have the head follow. Repeat 4 Times. Perform 3 Time(s) a Week
(66 IWR) INCLINE WEDGE REACHING: Using the gray wedge, have patient stand with heels at the edge in Romberg. Have the patient reach for a ball with alternating hands. Move the ball up and down & side to side. The object is to get the patient to reach out of their BOS. Activity can be progressed by having the patient catch the ball and throw the ball. Or bounce a balloon off the wall. Have the wedge opposite direction as well. Repeat 20 Times. Complete 2 Sets. Perform 3 Time(s) a Week.
(67 BS1) BALANCE: ANKLE STRATEGY LEVEL 1: Stand with a chair in front of you and a wall behind you. Concentrate on moving from your ankles. Level 1- slowly shift your weight toward your toes then your heels . Perform this exercise with your- eyes open eyes closed. Level 2- counter in front about 3 feet, lean far then step out rebound off counter and return. Repeat 20 Times. Complete 1 Set. Perform 3 Time(s) a Week.
(68 FSL) FACILITATED SINGLE LEG STANCE: Hold onto the band with your elbow bent to 90 degrees. Take steps out with resistance slowly. Move away from the door until there is a resistance felt from the band. Lift the leg furthest from the door to 90 degrees of flexion at the hip and knee. Keep your balance. Slowly return leg to floor and return to door. Do this to each side,back, and front. Repeat 5 Times. Hold 10 Seconds. Complete 2 Sets. Perform 3 Time(s) a Week.
(69 LGM) LUNGE MATRIX: 1)Forward Lunge -Step forward with one foot and bend the back knee towards the ground. Make sure that the knee in front does not bend over the toes and raise hands up in the air towards the ceiling. 2)Back Lunge -Step back on one foot bending from the knee while keeping the front knee straight. Keep the front heel on the floor and reach arms down towards your feet. 3)Side Lunge -Step one foot out to the side and bend the knee, keeping the opposite leg straight. Reach arms across to the opposite side. 4)Front rotation -Keep the stable foot facing forward and rotate the opposite foot across the body in a forward position. Reach arms across the body in the same direction. 5)Back rotation -Keep the stable foot facing forward and rotate the opposite foot behind the body in a backwards position. Reach arms back in the same direction . Repeat 5 Times . Complete 2 Sets. Perform 3 Time(s) a Week.
(70 STU) STEP-UPS: 1- forward: right right left lefy 2- side: left X 20, right X 20. Toe Taps for Speed X 2 mins . Repeat 20 Times . Hold 0 Seconds . Complete 1 Set . Perform 3 Time(s) a Week .
( 71 RBK ) Recumbent Bike rbk 10 mins casual pace ~50rpm, 1×10m : (instruction text needed)
( 72 HST ) Hamstring Stretch hst 30 seconds lying supine (on back face&torso facing up) WHAT ABOUT 99 3×30s : (instruction text needed)
( 73 CSR ) Calf Stretch csr 30 seconds standing (1 LEG AT A TIME OR BOTH LEGS IN SYNC ) 3×30s : (instruction text needed)
( 74 LCR ) Seated Leg Curls lcr Toes pulled back 3×15 : (instruction text needed)
( 75 LXT ) Leg Extension lxt Single leg toes pulled back 3×15 : (instruction text needed)
( 76 LPR ) Hoist Leg Press lpr Toes pointed out 3×15 : (instruction text needed)
( 77 WSL ) Wall Slides wsl Feet out in front 3×10 : (instruction text needed)
( 78 HRS ) Heel Raises hrs no momentum, legs in sync, legs together 1×3×15 : (instruction text needed)
( 79 LLR ) Straight Leg Raise llr Supine knee straight (on back face&torso facing up), 1 leg at a time 2×3×10 : (instruction text needed)
( 80 SLR ) Sidelying Leg Raise slr Knee straight 3×10 : (instruction text needed)
( 81 GBR ) Glute Bridge gbr feet on large swiss ball, hold 2 seconds while butt is up 1×3×15s : (instruction text needed)
( 82 SLB ) Single Leg Balance slb 30 seconds as little help as possible, stand on one leg and maintain your balance 2×3×30s : (instruction text needed)
( 83 BKE ) Back Extension bke (85×3×10) Low Back Ext. Machine 3×10 : (instruction text needed)
( 84 NSC ) Normal Stair Climb nsc (change my habit back to normal) : (instruction text needed)
( 85 WLK ) Walk wlk Walking is good for balance, strength & muscle. 15mn : (instruction text needed)
( 86 SWM ) Swim 1000 yards or meters swm good for breathing & well being for remainder of the day & sleep 27mn : (instruction text needed)
( 90 HSC ) HAMSTRING CURLS hsc KNEE QUAD : (instruction text needed)
( 92 HBD ) HIP ABDUCTION hbd KNEE QUAD : (instruction text needed)
( 94 HDD ) HIP ADDUCTION hdd KNEE QUAD : (instruction text needed)
( 10 LAQ ) LONG ARC QUAD-LAQ-HIGH SEAT OR KNEE EXTENSION While seated with your knee in a bent position, slowly straighten your knee as you raise your foot upwards as shown. 3 second hold and 3 second lowering CAN USE ANKLE WEIGHTS OR KNEE EXTENSION MACHINE Repeat 15 Times Hold 3 Seconds Complete 3 Sets Perform 1 Time(s) a Day
( 97 SAQ ) SHORT ARC QUAD EXT saq KNEE QUAD : (instruction text needed)
( 99 THS ) STANDING HAMSTRING STRETCH ths : (instruction text needed)

In list of routines but not done: ... HST IBF CSR LCR LXT LPR QDS WSL HRS LLR GBR SLB STS NSC HSC HBD HDD THS

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