The Physical Therapy/Gentle Movement Accountability & Resources Thread

[FrugalShrew]

@Frugal Lizard, it sounds like you are making great progress! I love your "gardening physio," and I second the comment that your dedication is impressive.

@oneday, I don't think it's lazy to rest when you're sick, it's good sense to take care of yourself and recuperate! Hoping that final 10% back to pre-injury mobility goes smoothly.

I did another round of formal PT in the last few months and just "graduated" last week, and I'm feeling like I'm in a good place to keep momentum going. I've been watching a lot of pain-relief/strength-and-mobility videos on Youtube, and it's really inspiring. Unfortunately, I'm pretty out of shape due to not being able to get much exercise while I was rehabbing my knees. But I have been working slowly but surely to add little stretches and exercises throughout my day, and I'm seeing quite a bit of improvement. I did about 15 minutes of PT this morning, and have done some feet and ankle exercises at my desk. Oh, and some neck and shoulder exercises at the red lights on my way to work. :)

[Dollar Slice]

I'm seeing my new PCP next week so I may be starting official PT - or not, I'm not sure what her opinion will be of my increasingly painful arm. I've mostly just been doing walks every day and some arm stretches to try and help my arm out, but it isn't really helping (but maybe it would be worse without them? who knows). I have been in a ton of pain recently. :-(

[FrugalShrew]

That's rough, @Dollar Slice. What's going on with your arm?

[Dollar Slice]

That's rough, @Dollar Slice. What's going on with your arm?

It's just been increasingly painful for about 6 months. I never injured it or anything. Total mystery! I have some limited range of motion but the pain just gets worse and worse, and has spread from just below the shoulder down to the hand (if I had to guess I'd say it's the radial nerve from where it hurts/the tender parts of my arm). Anything where I stretch my arm all the way out hurts, and certain positions hurt intensely. Stuff like making my bed, bathing, brushing/washing hair etc. is getting really difficult to do. It's been so rough...

Unfortunately my neurologist (who thought it might be due to a cervical spine thing) dropped my insurance and all specialists right now seem to be making appointments months out... I'm dreading finding out that I need to make a specialist appointment and can't get one till September or something.

[oneday]

@Dollar Slice I'm sorry your arm is getting worse, not better. I sure hope the PCP will be sympathetic and find a way to get you relief quickly.


In other news, I only did 1/5 stretches on Tue! 🤦 Not an auspicious start. This shame motivated me to do all the things today. Noticed the tingling didn't set in at 8-10 seconds like it used to, I was able to hold a certain stretch for almost 30 seconds. So even though the range of motion is the same, there has been some healing/changes to the nerves. Hopefully that means range of motion is not far behind.

It's so unrewarding to do the same boring moves day after day and not see any changes. Even though the changes are so subtle that day to day they are not noticeable, it's demotivating.

PT score: 6/10

[FrugalShrew]

That's rough, @Dollar Slice. What's going on with your arm?

It's just been increasingly painful for about 6 months. I never injured it or anything. Total mystery! I have some limited range of motion but the pain just gets worse and worse, and has spread from just below the shoulder down to the hand (if I had to guess I'd say it's the radial nerve from where it hurts/the tender parts of my arm). Anything where I stretch my arm all the way out hurts, and certain positions hurt intensely. Stuff like making my bed, bathing, brushing/washing hair etc. is getting really difficult to do. It's been so rough...

Unfortunately my neurologist (who thought it might be due to a cervical spine thing) dropped my insurance and all specialists right now seem to be making appointments months out... I'm dreading finding out that I need to make a specialist appointment and can't get one till September or something.

Gah, what a mess with your neurologist dropping your insurance. That doesn't seem right at all that they can just kick away an existing patient. I know what you mean about specialists scheduling so far out. I'd like to find another rheumatologist, but they are all scheduling so far out that I lost steam for pursuing the necessary paperwork.

That is awful about how much it's affecting your daily life. Also, pain sucks. :(

Sending lots of sympathy and good vibes your way, and hope that you can get in with a new neurologist soon.

[oneday]

PT score: 6/10

Not as faithful checking in, but PT score stands at 16/20. Slow start, but made a 3 day streak.

Going to try to extend the streak for the 3 day holiday weekend. This will be tougher, as it lacks the structure of the workday.

[FrugalShrew]

Great job on your 3-day streak, @oneday! And good luck with the upcoming 3 days!

I did half an hour this morning, so I'm pretty happy with that.

[oneday]

A half an hour is great! I can't muster the enthusiasm to continue for that long, lol

[RetiredAt63]

Mine just take a few minutes, but I am doing them every day.  It's usually while I am in the kitchen waiting on something, since they don't have to be done together.  These are all leg/hip stretches.

I saw an easy whole upper body stretch on Youtube and asked my PT about it.  It turns out it is one he does and he showed me some variations, so now I do it too.

[mspym]

Yesterday was post-run stretches and rollouts plus some ankle work.
Foundation training this morning.

[Frugal Lizard]

Yesterday was my appointment with Ms. Magic Hands PT

She doesn't think I am quite ready yet for a pelvic core connect class.
YET.
I would be fine in the first or second class. But I wouldn't likely be able to keep up with the build up for the whole 6 weeks /twice per week session.
So that is still a distant goal, just less distant than when I first asked in February.

I have a new exercise to add to my daily program. I can put my left foot up on a chair without pain or tipping. Right foot is a nope. Starting with the step stool for both. 2-3 times a day for now.

I can get into the position for the new one from two weeks ago, which I could not then. I still can't do the exercise yet, but it is starting to happen.

All the other exercises are either very easy or almost there. She gave me clear direction on which ones to make harder, and which ones just to keep steady on.


 

[Nadia Edits]

Reading this thread reminded me of the value of exercise in my lazy, sedentary life, so thank you for the motivation!

My mother asked for some hand weights for her birthday a couple years back, but never got into the routine of using them - I think she maybe felt a bit intimidated. So for last year's birthday, we sprang for a personal trainer to visit her at home, show her how to use the weights, and give her a personalised exercise routine. The trainer even made a 15-minute video for her to watch, which is cute.

I don't do strength or flexibility exercises, just walking and my exercise bike, and I'm really feeling the lack of overall strength. So after seeing this thread, I did the 15-minute video routine before my exercise bike time. Along with a short walk, that's all for today's exercise.

[oneday]

@RetiredAt63 If I'm waiting on water to boil or something, I'm usually doing dishes (no dishwasher). Which is why I'm better during the week: almost always there is a meeting during which I can stretch off camera!

@mspym you are knocking it out of the park!

@Frugal Lizard great progress. Cool that you can see the movement towards the class.

@Nadia Edits glad you are getting some value from the thread! It's helped me much the same way :)

...made a 3 day streak.

Going to try to extend the streak for the 3 day holiday weekend. This will be tougher, as it lacks the structure of the workday.

Streak broken: 4/6 days. But every other day for the last 4 days is far better than I've been doing.

If we add in today, 5/7. I like that stat better, somehow ;)

[RetiredAt63]

@RetiredAt63 If I'm waiting on water to boil or something, I'm usually doing dishes (no dishwasher). Which is why I'm better during the week: almost always there is a meeting during which I can stretch off camera!

Makes sense.  I do have a dishwasher, so dishes go in at the end of every meal.  Some meals also mean washing pots/utensils that I don't want in the dishwasher, but I do them in a bunch at the end of the meal. 

Fortunately I don't have to do the exercises all together.  The standing up ones usually get done in the kitchen, the sitting down ones get done in the living room, the lying down ones get done on the bed.

[GuitarStv]

Finding time to do rehab exercises is tricky.  I found that by keeping a few weights and exercise bands in the bathroom, I was able to do most of my rotator cuff PT while pooping in the morning.  :P

[G-dog]

Finding time to do rehab exercises is tricky.  I found that by keeping a few weights and exercise bands in the bathroom, I was able to do most of my rotator cuff PT while pooping in the morning.  :P

My, my, my - you are an optimizer multi-tasker!