I think I said I would post some photos of the types of stretches and core strengthening activities I have to do, however after reviewing the photos I think I look quite funny. My intentions are good and if you want to see some professional photos I will add a link to them at the end of the post - for comparisons.
The aim with this one is to get yourself into more of an A frame - I would but my fear of falling onto my head or rolling off onto the side is high, so until I feel stronger this is about as high as I get.
I really like this one but it takes alot of concentration. I try to just barely rest my hands on the floor and raise my hips without having my feet wobble from side to side. It's quite hard but i am getting better at it. The aim is to raise my arms up above my head as I raise my hips - I can only do this once or twice.
I find this one hard, shows my weakness in my legs. The leg that is raised stays at 90 degrees and is the one that rolls up and down on the ball. The leg that is on the floor I have to bend up and down with, maintaining correct alignment with the knee over the foot. My hands have to stay on my hips and are a guide to make sure I don't raise one hip more than the other. Doing it in front of a mirror helps.
I think the plank is something you either love or hate - I personally don't mind it. However she wants me now to raise alternate limbs and hold for as long as I can. Very, very hard. I wobble all over the place to do it but as my core strengthens I am sure I will be able to do and maintain it.
Gluteal stretch feels good and hurts all at the same time. Not sure if you can notice in the picture that the outstretched leg is raised slightly off the floor - the aim is to keep in all on the floor, this aides in the stretch.
My hamstrings are so tight, this one hurts. Have to hold this for 30 seconds, toes are pointed directly over the top of my head. I then have to point my toes outwards for 30 seconds and then point them inwards for 30 seconds. This works different parts of the hamstring. Try it it really works.
I tried to take a photo of the Peroneal Neural stretch that my physio has me doing and you couldn't really see what I was doing so I found one off the internet. The aim is to lower and raise your foot so the Peroneal Nerve moves through the muscle sheath. When I do it lying down using a towel to support my foot I can feel it just on the outer lateral aspect of my knee.
All of my stretches and strengthening exercises I have to do 4 times daily. and although I am not great at it I can feel some flexibility in my legs and my stomach hurts, so I guess the core exercises are doing their job. Hope you enjoy. Oh, by the way, here is the link for the Physio Exercises.
All of my stretches and strengthening exercises I have to do 4 times daily. and although I am not great at it I can feel some flexibility in my legs and my stomach hurts, so I guess the core exercises are doing their job. Hope you enjoy. Oh, by the way, here is the link for the Physio Exercises.
