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Ex Log Report Chris

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 20:44)

datedayRBKCSRSTUBKEWLKSWMHSCLAQcomment
20170920 Wed BKE 3×20@70,3
20170914 Fri BKE 3×20@70,3
20170613 Tue RBKBKE weight 193
20170221 Tue RBKBKEWLK
20170219 Sun WLKSWM SwimFtLaud Meet 2/17-19 1650 free 48:59.09 & two-50s
20170217 Fri SWM SwimFtLaud Meet 2/17-19 1000 free 27:19.33
20170216 Thu CSRSTUHSCLAQ Art says time for me to graduate to be on my.own
20170206 Mon BKE 3×15, weight 196, Susanna Caron, LiYaZhu

Below are captions (instructions) for 26 exercises.

( 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
(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)

In list of routines but not done: ... HST PRS LCR LXT LPR STS WSL HRS LLR SLR GBR SLB QDS NSC HBD HDD SAQ

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