PT Exercises

[Guest guest]

PT exercises

I have been in aquatic PT since the middle of Dec. 2000. This was

the

choice I made of several given to me by my scoliosis MD. It was an

attempt to avoid surgery by relieving pain and perhaps slow

prgression

of my curves. These excercises helped a lot. All year, my upper

(thoracic and shoulder pain) was totally relieved. But, in mid

summer

of 2001, I developed severe lumbar pain (probably due to carrying my

newborn gdaughter). At any rate, I revisited the MD last month and

found my curves had progressed 5% to 44 in thoracic and 70 in lover

thoracic and lumbar. These are the excerises that I do... still.

The pool is a full-sized athletic pool, about 5 feet deep, heated to

at least 87 degrees, which meets the standards of the Amer. Arthritis

Assoc. One lap equals one back AND forth from one end of the pool to

the other.

I walk forwards 2 laps, sideways 2 laps (with straight legs), and

backwards 2 laps.

A. Then, I put on aquatic gloves and (leg) extremity rings. I MARCH

(high knees) with a small hop for 2 laps, arms out straight in front

of me and pull the water around the back. Then, pulling my arms to

the front, straight position again, I continue to pull the water

behind me. If my breathing become difficult, I do 'persed lip

breathing.' Maintain a pelvic tilt. Hold shoulders back and DOWN.

As long as you are standing straight with the pelvic tilt, my

therapist told me " you'll always be straight. " Keep this posture as

much as possible through all the laps described below also. These

excercises all help the abdomen and your sides become stronger so

they will help support your back better, thus, lessening the strain

on your muscles and spine.

B. Retaining the equipment, I put my arms straight out in front

again,

palms down and pull down through the water and up the back as far as

I

can reach, turn palms down and pull forward, marching with a hop for

2

laps.

C. Remove the leg rings. Get a noddle. Put it through my legs,

sitting on it, creeping forward with my feet, with the same arms

strokes I did in A. Do two laps.

D) Sitting on noodle through the legs. Extend arms out straight with

palms together. Creep forward as before.

E. Sit on noodle through legs. Walk, rolling the feet (moving to the

left, the left foot's instep is touching the floor. The right foot

would be on its outer side. Using a wide stance, move from the left

foot to the right foot rolling the feet to the oposite sides.) Do 2

laps. This is slow going.

E. Sit on noddle through legs. Walk backwards. 2 laps.

F. Remove noddle (and the gloves if you are still wearing them). BOB

in the water for at least 10 minutes. You may tap the pool bottom at

first and gradually go to just floating, using your abdomen muscles

to

keep you upright. This is fun. Don't fall asleep!

G. I blow bubbles in the water for 10 min. to strengthen my lung.

You

can do other things while blowing bubbles. I " sit " in the water and

creep down the lane back and forth until my 10 min. is up. Don't

have

to, I just like doing it. Just keep blowing those bubbles. NOTE:

If you do not have breathing problems, you can skip this one.)

Then, there are the stretches. If your pool has a grab (ballet) bar,

you can do these using it).

A). Facing the side of the pool, with hands on a grip in front of

you,

(you can use a pool ladder), legs high up on the wall, straight, push

your heels down as far as you can. This stretches the hamstrings.

Do

for 20 to 30 sec. Then, come forward and curl up as tight as you

can.

All this should be done with a strong pelvic tilt with this one and

all of the following. Do this for 20 to 30 sec. Repeat 3x.

. Facing the side of the pool, with hands on a grip, put your feet

about 4 to 6 " up the wall, legs straight and stand on tip toes for 20

to 30 seconds. This exercise strengthens the back of your legs.

Curl

up in a tight ball for 20 to 30 sec. Repeat 3x.

C. Facing the side of the pool again, with hands on a grip, put your

feet up on the wall a few inches again, bend knees slightly, roll

your

back out, arms are straight in front of you. Pull on your arms to do

this. Round your back as much as you can. Hold for 20 to 30 sec.

Then, release, going into that round ball again described above.

Hold

for 20 to 30 sec. Repeat 3x. This stretches all the muscles in the

upper back. Stretch out our shoulder joints in this one--It feels

good!

D. Monkey swings. Put your straight legs up on the wall as high as

you can. 'Swing' on one foot so that your knee is bent and as close

to the wall as possible (withought pain). Hold the other leg out.

Turn the bottom of your foot flat onto the wall, if you can. Hold

for

20 to 30 seconds. Then, 'swing' to the other side, with your knee

bent close to the wall with the opposite leg stretched out. Repeat

3x

for each leg, going back and forth. This stretches the inside of

your

thighs and you will feel the pull the leg that is outstretched.

E. Standing, pull your right ankle up in back of you with your right

hand, with knee facing down to the floor. If you are doing this

right, you will feel the pull in the muscle in the front of your

thigh. Hold for 20 to 30 sec. Switch legs and do the same. Repeat

3x.

F. Side bends. Stand sideways to the side of the wall--that is, if

the wall is to your left, you are facing one end of the pool. Keep

your lower arm STRAIGHT. Bring up the other arm and grab onto a bar

or

ladder over your head. Let your hip swing out as far as it will go.

This is hard at first, but gets easier the more you do it. Hold for

20 to 30 sec. Keep your holds, and move your feet to the crease in

the pool wall and floor junction. With feet TOGETHER, again, let

your

hip fall outwards as far as it will go. In this stretch, the UPPER

arm must be straight, or as straight as possible. Your other arm

will be bent. Hold for 20 to 30 sec. Repeat alternately with the

outer bend 3x.

G. Turn around so our standing opposite as you were before. You will

be facing the other end of the pool. Stretch out your arm closest to

the wall and find a grip on a bar or pool ladder. If your arm is not

straight, walk farther away from the side until your arm IS straight.

Then, take the other arm, raise it over your head to your grip

higher on the bar or ladder and let your hip swing out as far as it

will go. Remember, you are perpendicular to the pool when you do F

and G. Hold for 20 to 30 sec. Keeping your grips, walk your feet

into the crease where the pool wall and pool floor meet and, keeping

your feet straight (they will be pointing down the pool, not across

the pool), let your hip swing out sideways as far as you can.

Keeping

the UPPER arm straight (the lower arm will be bent this time). Hold

for 20 to 30 sec. Repeat 3x.

H. Stretching your shoulder and shoulder joints. Take one hand and

grasp your opposite elbow and pull your elbow straight around to the

opposite side. This will hurt at first. Hold for 20 to 30 sec.

Switch arms. Using the other hand, grasp the other elbow, pull it

around in front of you so it is as straight as you can. Hold for 20

to 30 sec. Repeat 3x. By the second or third time, you will feel

the

muscles in your shoulders relax.

I. Now, you can get out of the pool and go home, or, swim, whatever!

This routine took me about 2 hours to do. I went to the pool two to

three times a week. Now I can do all of them in 1 hour, 40 min.

Sometimes, I just take my time. The water feels good. During your

exercises, drink plenty of water. If ANY of these exercises hurt

you,

don't do them. I'm NOT a doctor or physical therapist. But, they DO

work for me. Good luck and may God bless.

Lana of Vermont

D.

[Guest guest]

Hi Carol

Compliments of the Season to you.

I am a new member living in Perth, Australia. I was searching the site

for anything on pilates and came across your letter of 13 October to

" Debbie " . I have not been able to find a physio here who has any

understanding of Harrington rods. I have had mine for 40 years - they

were put in in South Africa - & they are still in place. Now that I

am older I find that I am really in need of exercise & am finding it

extremely difficult to find a program. You mentioned that you had the

exercises you got when you went to PT. Would you be prepared to send

them to me? I will quite understand if you say no.

Thanks

Deirdre