New month, new beginnings and a new member from Massachusett

[Roby2015]

Good morning everyone,

I’ve been on a health roller coaster for the last few years and it came to a head this summer…kidney stones that stop moving (resulting in emergency surgery!!), breast cancer scare (not, but still actively monitoring it), and random back/neck/shoulder/hand spasms and pains that come out of the blue (prior car accidents, injuries and random weirdness – a hearty sneeze can cause a snap between the shoulders and pain for 2 days) sometimes I think it would be easier to tell people what I haven’t injured than what has been injured!!

I’m 50 +/- years old, 5’4” and about 155lbs – I just want to get back in shape but every time I start something the body refuses to cooperate and the pain begins I’ve been looking around online and found this site and it looks like a good place for me to be

I know I need to start slow – rehab sessions from prior injuries have given me a good set of physical therapy exercises that help warm up and stretch the achy muscles and the streets are somewhat level in area. I also have a treadmill and bike stand in the basement for those really snowy and cold New England days.

DAILY PLAN
Week1 - Physical Therapy (PT)
Qi gong/yoga
Meditation (10 minutes)
Walking – 15 minute segments
Week 2- Same as above
Meditation (20 minutes)
Walking in 20-30 minute segments
Try a light weight circuit and see how the body responds
Week 3- Same as above
Walking still 20-30 minute segments-2x/day every couple days
If body is good with weight circuit do 2/week
Week 4 – Same as above
Add biking-start with 10 minute increments
I need to be careful here – past shoulder and hand injuries make it difficult to lean on handlebars so will have to remember to shift weight off hands…easy to sit up and ride without hands when the bike is stationary and on a stand (I won’t try this on the roads!)

In addition to the above I am looking into exercises to strengthen the core as well as shoulder stabilization (I have loose shoulders and have been known to dislocate them while swimming). Any suggestions are welcome.

FUTURE: To be added as I get comfortable with the daily activity: more walking, biking, and maybe adding to the weights but slowly so I don’t aggravate anything
Goal – bike into town (which is about 7 miles away) and soon after that to be able to bike to town AND back home without having to call someone

Thanks for reading – any and all suggestions are welcome
Happy December everyone
Roby

[Boss Man]

Hi Rob, good to speak to you.

You should be proud of talking about that tough stuff as it can't have been easy and I'm proud of you man for that, so good job.

In essence I should first ask some basic things, like how long is the physio going to last and have you been given the all clear to do other things?

[Roby2015]

'Morning Boss Man
Good speaking with you also...I didn't realize how much of a weight was lifted just by writing it all down and seeing it myself...nice to have a safe place to do so Thank you

To answer your questions:
PT is ongoing for me -I feel better and I don't seem to have as many random weirdness and pain episodes -it's basically 30 minutes of stretching and low weight/low rep sequences... a few stretches for hands,neck and core, some ab work, light wts for hands, and rubber band ex for the shoulders.

I have been given the all clear on exercise but I'm treading lightly and slowly back into cardio and weights to prevent any issues...not sure if I'm going too slow but I'm tired of starting a new exercise program only to stop within the 1st couple weeks due to some injury (typically low back or the shoulders). If I pay attention to body I can work more or less each week but I thought it would be good to start with the minimum and, if I'm able, add to it.
Robin
PS
Monday completed PT, Qi gong, meditation, and walk 20 and 15 minutes
Tuesday completed PT, Qi gong, meditation, and balance exercises ...it's still early (and cold) so I'll get the walk in this afternoon to give myself a break from the computer
Have a great afternoon
Roby

[Boss Man]

Well then as for the training, you could do a schedule something like this, which is all body weighted.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good Mornings, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Pull-ups, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You'd do this 3x a week, every other day.

[Alinshop]

I just wanted to stop in and say Hello! Welcome to the board!

[Roby2015]

Hello Boss Man-
Thanks for the suggestions - I've been told to avoid Good Mornings but everything else looks good - I will need to find a way to do pull ups - would a pull down with exercise bands work?

Hello Alinshop

Roby

[Roby2015]

JOURNAL UPDATE Monday-Thursday
Monday
PT/Physical Therapy - 30min
Meditation - 10min
Walk - 20 min and 15 min

Tuesday
PT - 30min
balance (30sec each side)
Qi gong (5min)

Wednesday
PT-30min
balance
Qi gong
Meditation/Yoga - Legs up wall -10 min - I have radiant in floor and helped with low back pain
* low back pain during PT stretch - backed off on ex rest of day (kept moving but nothing strenuous) stretch that caused the pain wasn't an original PT ex so I will omit it for now (not sure of the name - sit on floor one leg straight out and the other bent with sole of foot against opposite thigh, bend forward to stretch)

Thursday
PT 30 min
Legs up wall 10 min
Balance 30 sec/side
Qi gong 5min
Boss Man no weight weight pgm

[musculArgirl2]

Welcome Roby!

[kaj600]

From one newbie to another hi there

[Roby2015]

Hello MusculArGirl and Kaj600 Happy Friday