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Originally Posted by Shell81
I'm tried the FSPP with a broom..... excellent advise...I feel more comfortabl and confident to try it in the gym for real on Wednesday!
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I copied Pauline on that one--hope your workout went well yesterday! Keep us posted, ok?
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Originally Posted by Bytsi
Just a side comment - rest week doesn't have to happen after every stage. Every 8-12 weeks... but taking one to pre-hab is a good idea too!
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That makes more sense--the book actually says between stages (I think), but Stage 2 is so short it seems silly to rest in between. I've been walking a lot anyway, and as it worked out, b/c of travelling, etc, I would have had to miss one or two workouts anyway, so I suppose it's all good...
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Originally Posted by stephanie932
I was able to do lifting.......just no squats or lunges because I had to strengthen those glute muscles. Leigh had me doing wide standing deadlifts, band hip adduction and single leg bridges (these babies work the glutes, for sure) for the lower body work and insisted on doing treadmill work always on a 3.5% incline.
As for stretches........If you have a foam roller, rolling over that IT Band hurts like hell, but it really helped.
Just be very diligent with your stretching. You have to do it daily to loosen it up. For me it hurt to walk down steps and downhill, going up was fine. I also dreaded getting up out of a chair......that's when my knees hurt the worst.
I hope you get some relief, soon, Celeste!
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Stephanie, thanks so much for your input and encouragement. I got over being mad that I can't do everything I want to do and I'm just working at that stretching and glute activation. The foam rolling is helping also (I've been foam rolling, but not in the area shown in that video you sent me--OWWW!) I've been trying to stretch at least twice a day, holding for 90sec, and same with the exercises, aiming for 2x and doing 25 reps. Yesterday I spent the entire day in the car so my stretching was limited and exercises nil, except for the 45 min walk I insisted on in the middle of the day!
My knees hurt going down stairs and downhill also, even squatting down to pick something up off the floor, and I learned a new term from GinnyLou's log--"potty flopping"! I hadn't mentioned it before, but the single most uncomfortable movement is getting down on that toilet!!!
Now I know I'm in good company, so the official term is potty flopping!!
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Originally Posted by foodfromafar
Celeste, so sorry your knees are bothering you. Hope the stretches help! I've taken a mini break the last 2 days. I'm feeling a little drained, too. Probably need to take my vitamins and eat a little better and a little more... But the couple of days off have helped, too.
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Pauline, thanks for the encouragement. The progress report is that I believe they are improving slowly, but one week won't be enough. (The potty flopping is much less pronounced, though!) I'm going to continue with NROL4W and either try the squats etc at body weight or substitute other exercises in. I'm just such a perfectionist that I don't want to continue unless I can do everything RIGHT!!!