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#802868 - 01/26/13 09:06 PM Re: Forum Exercise Journal [Re: Terri - Exercise/Yoga Editor]
loongdragon Offline
Koala

Registered: 09/21/12
Posts: 2200
Loc: Mont Tremblant,quebec Can
Dear Terry,

You wrote:Can you give me just a little more information about your situation:
-do you still have the gym membership and if so is there a pool?
-do you own a recumbent stationary bike or have access to one?
-do you want simple strengthening exercises you can do at home or more?
I am not a member of the gym anymore.There is no pool.
No for the bike,planning to buy a threadmill.
When I was at the gym ,they gave me exercises for strenghtening
parts above and over the knees.Cardio,threadmill ,Bicycle ,
dumbells, and finally exercises for stability.All these were made while wearing elastic knee braces.Without the braces,
I have almost no stability at all.I guess that's it.
Waiting to here from you.

loong
_________________________
loong


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#802980 - 01/27/13 06:18 PM Re: Forum Exercise Journal [Re: Terri - Exercise/Yoga Editor]
Terri - Exercise/Yoga Editor Offline
BellaOnline Editor
Parakeet

Registered: 10/28/12
Posts: 1019
Dear Loong,
My best recommendation is to see your doctor and get a prescription for physical therapy. The therapist is trained specifically for conditions like yours. I’m curious why you stopped working with someone at the gym; was it a personal trainer or physical therapist? Just keep in mind I am not a doctor or therapist.

That being said, if you purchase a treadmill be sure to get one that is designed with shock absorption, these are often called floating decks. Otherwise you can get a slight pounding while walking and it may hurt your knees more.

I would suggest investing in a recumbent bike with the high back seat they are very comfortable. There is absolutely no impact on the knees and they are great for strengthening and mobility. The treadmill and the bike are within the same price range depending on what features you want.

Here is a set of exercises to begin. I imagine getting up and down from the floor is hard for you so the first two exercises are to be done on the bed. Continue to wear your knee braces as needed. I’ve given repetition instructions for each exercise, however be cautious and do what you find tolerable. Also, watch for my article on exercising for knee pain.

Quadriceps Set:
Sit on the bed with your legs straight out in front of you
Squeeze the muscles on the top of your thigh and pull your kneecap towards you
Hold the squeeze at the top, and release
Repeat 10 times on each leg
Build up to two sets of 15 repetitions on each leg

Leg Extension Using a Roller:
Sitting on the bed with your legs straight out in front of you, place a rolled towel under one knee
Contract your quadriceps muscles, lift your foot, and straighten your leg
Relax your thigh and lower your leg
Repeat 10 times on each leg
Build up to two sets of 15 repetitions on each leg

Standing Leg Lifts
Hold the back of a chair for balance
Turn and face the side, it doesn’t matter right or left
Lift your leg out in front of you with a flexed foot
Don’t lock the knee but pull up on the kneecap as you lift
Do this 15 times on each leg; build up to 2 sets

Hold the back of a chair for balance, facing the back of the chair
Shift your weight into your left leg
Lift your right leg out to the side with muscles tensed
Stand up straight; don’t lean towards the leg being lifted
Repeat 15 times on each leg; build up to 2 sets

Good luck and let me know how it goes.
_________________________
Terri Johansen, Exercise/Yoga Editor

Exercise: Website | Forum
Yoga: Website | Forum

Don't forget to sign up for the weekly Yoga Newsletter.

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#803216 - 01/28/13 02:47 PM Re: Forum Exercise Journal [Re: Terri - Exercise/Yoga Editor]
loongdragon Offline
Koala

Registered: 09/21/12
Posts: 2200
Loc: Mont Tremblant,quebec Can
To Terri,

Thank you ever so much for the instructions.
I have printed it ,and star rereading it slowly.
Is it better in the morning or evening?
At the gym,there was one person assigned to me,but he was always working out .

thank you loong
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loong


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#803239 - 01/28/13 06:19 PM Re: Forum Exercise Journal [Re: loongdragon]
Terri - Exercise/Yoga Editor Offline
BellaOnline Editor
Parakeet

Registered: 10/28/12
Posts: 1019
Loong, I don't think it matters as far as time of day. Just choose a time and try to stick to it so it becomes a habit. I wouldn't use a bike or treadmill to close to bedtime it might keep you awake.

I really hope this helps and I will give more exercises and ideas in the article I write.

Best Wishes
_________________________
Terri Johansen, Exercise/Yoga Editor

Exercise: Website | Forum
Yoga: Website | Forum

Don't forget to sign up for the weekly Yoga Newsletter.

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#803242 - 01/28/13 06:28 PM Re: Forum Exercise Journal [Re: Terri - Exercise/Yoga Editor]
Terri - Exercise/Yoga Editor Offline
BellaOnline Editor
Parakeet

Registered: 10/28/12
Posts: 1019
Here it is Monday again. Today I rode my recumbent bike for 20 minutes. Then I did a yoga routine I wrote for building upper body strength. Wow, talk about hard! Maybe I'll share it with everyone soon. After that I did some slow, long holds, yoga. Last but definitely not least I used my Miracle Balls. They feel so good. It is a lot like getting a massage. Total time about an hour.

Review of The Miracle Ball Method

See you tomorrow. TJ
_________________________
Terri Johansen, Exercise/Yoga Editor

Exercise: Website | Forum
Yoga: Website | Forum

Don't forget to sign up for the weekly Yoga Newsletter.

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#803276 - 01/29/13 03:36 AM Re: Forum Exercise Journal [Re: Terri - Exercise/Yoga Editor]
loongdragon Offline
Koala

Registered: 09/21/12
Posts: 2200
Loc: Mont Tremblant,quebec Can
Dear Terri,

First day on the job this morning.I feel alive again.
The only problem is the first exercise.I followed your instructions, wether I am not very strong or something,the kneecaps never moved.Did not feel any activity in my Quads also.
Maybe I am doing it wrong.
Also how many seconds do we hold each movement? My legs are still warm.Great

Respectfully
loong
_________________________
loong


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#803299 - 01/29/13 04:33 AM Re: Forum Exercise Journal [Re: Terri - Exercise/Yoga Editor]
loongdragon Offline
Koala

Registered: 09/21/12
Posts: 2200
Loc: Mont Tremblant,quebec Can
Dear Terri,
I plan today to buy 2 lbs dumbell.for other exercises.
When I went to the gyn.I would do 15 reps with 10 pounds bells.
Pure show off stuff.
If You think my purchase in not advantagious please let me know.
By the way the only way I can repay you.Is to send you thoughts of loving kindness,for your giving.

Respectfully
loong
_________________________
loong


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#803402 - 01/29/13 12:23 PM Re: Forum Exercise Journal [Re: Terri - Exercise/Yoga Editor]
loongdragon Offline
Koala

Registered: 09/21/12
Posts: 2200
Loc: Mont Tremblant,quebec Can
Dear Terri,
Bought 2 sets of dumbells 3 pounds 5 pounds.
My knees did not hurt all day .
Remembered some exercises from the gym .That is why the dumbells.

Respectfully
loong
_________________________
loong


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#803403 - 01/29/13 12:28 PM Re: Forum Exercise Journal [Re: Terri - Exercise/Yoga Editor]
loongdragon Offline
Koala

Registered: 09/21/12
Posts: 2200
Loc: Mont Tremblant,quebec Can
Dear Terri




JUST THANK YOU

LOONG
_________________________
loong


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#803425 - 01/29/13 08:01 PM Re: Forum Exercise Journal [Re: loongdragon]
Terri - Exercise/Yoga Editor Offline
BellaOnline Editor
Parakeet

Registered: 10/28/12
Posts: 1019
Dear Loong, I'm so glad you have started and that your knees aren't hurting. Remember don't do much at once you want to see how you feel in the morning. I think you will be fine though. Weights are great if you can manage them and do what reps are comfortable for you.

I'm not sure why your not able to feel the first exercise. Maybe it's my instructions. So I'm doing it myself now and I will describe what I am doing: leg straight out, tighten the knee. You should feel the knee cap engage and then the quadriceps kick in. So try by starting with tightening the knee first.

Loong, why don't you go to the main exercise site: www.bellaonline.com/site/exercise; on the right side of the page is a picture with an envelope and it says contact. Click on it and it will give you a place to write to me directly without using the forum. I have a couple more exercises you could do in bed that you may like. So contact me.


Edited by Terri-Exercise Editor (01/29/13 08:31 PM)
_________________________
Terri Johansen, Exercise/Yoga Editor

Exercise: Website | Forum
Yoga: Website | Forum

Don't forget to sign up for the weekly Yoga Newsletter.

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