[Sportsandrec] Exercise Ideas for Julie and Swim Bouy

[Lori]

Kelly,

That over exaggeration was so awesome to learn when I finally did otherwise 
I could only rotery breathe to one side. If I can do it to both sides it 
helps me swim straighter as well. I guess sometimes change is good. It was 
odd at first, but once you get it, it makes sense.
----- Original Message ----- 
From: "Kelly Thornbury" <kthornbury at bresnan.net>
To: <sportsandrec at nfbnet.org>
Sent: Sunday, January 01, 2012 2:22 PM
Subject: Re: [Sportsandrec] Exercise Ideas for Julie and Swim Bouy


> Hi Julie,
>
> If your doctor has cleared you to do any activities, then I suggest 
> getting right back into your walking routine. You probably won't be at the 
> same level as before, but regardless of what exercise program you use you 
> will have to work back up to your pre-injury levels. Without a more 
> in-depth review of your records or a mobility evaluation, my "best guess" 
> based on what you've mentioned is that your at the "suck it up" part of 
> your recovery, where you will have some discomfort performing your walking 
> routine but this discomfort probably will not causing any further damage. 
> Be sure to include lots of flexibility exercises and movements to 
> strengthen the muscles that support the ankle. Some exercises might 
> include deep calf raises off a step or curb, dorsal flexion (raising the 
> top of the foot towards the shins) of the foot (try draping a folded sock 
> over the top of the foot and standing on the ends with the other, then 
> flex the foot against the resistance), and picking up items or crumpling 
> newspaper pages with your toes. The last couple sound goofy, and feel even 
> more ridiculous when you do them, but these are a couple of good ways to 
> work all the small support muscles of the foot and ankle. I also have a 
> few rotational exercises for the ankles if you want to contact me off list 
> (a little to complex to describe in an open forum).
> kthornbury at bresnan.net
>
> As for using the swim buoy (I missed who asked), be sure to also include 
> some kickboard laps for the legs. In my experience, it has been a lot 
> easier to put the whole swim stroke together when I work on the arms and 
> legs independently first. I also found using the buoy great for working on 
> rotating my shoulders in the front crawl/freestyle stroke (I don't know 
> about other people, but the over-exaggerated rotation is the only way I 
> can get my head out of the water to breathe, and I have a great aversion 
> to drowning...Go figure).
>
> Kelly
>
>
> _______________________________________________
> Sportsandrec mailing list
> Sportsandrec at nfbnet.org
> http://nfbnet.org/mailman/listinfo/sportsandrec_nfbnet.org
> To unsubscribe, change your list options or get your account info for 
> Sportsandrec:
> http://nfbnet.org/mailman/options/sportsandrec_nfbnet.org/lori%40asmodean.net