Grace's Rehab Asylum

[grace_ou]

I'm with you on the upper body work being a bitch coming back from something like this. I am still weak as chit myself.
Pain when lifting overhead?....strange, but it could be the fact you are compressing the spine more when stretched out overhead maybe?? but then again, I'm not a doctor........

Your grinding on through this thing Grace. Mucho respect.....


and, happy hump day

I'm sure it is.. even when I stand with good posture still some pain. I think it radiates from the lower back.

[grace_ou]

Date: Wednesday, January 23,2013
Sleep: 8

Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera

Rehab Week 3 Day 2

Phase 2 Goals:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Running in a normal posture.
Cycling with bracing.

Rehab workout:
Morning:
Recumbent bike
55 mins
Heart rates 112-129
intervals @ L-5 L-8

Afternoon:
Run - easy pace
1.00 hour
Heart rates 110-136

Back rehab exercise: Using bands and attachments. 4x8 on each
1.Core stabilizing exercise (no idea what to call these reverse supermans? exactly the same as a superman except your on your back)
2.Pullovers with bands Laying flat on a mat
3.hip extensions assisted
4.Neutral back (kneeling position) - holding through transfer of weight aka leg lifts
5.Planks assisted
6..Bracing squats
7.Hamstring stretches


Stretching..

[BobisMighty]

how did the recumbent bike feel?

[grace_ou]

how did the recumbent bike feel?

Its fine while I'm using it, but when I go to get up my back will be stuff and sore.

Over all things are getting better.

[Mountain_Goat]

WTF????

rehab....

broken back...

hit by a truck...

Geezus....



I go away for a few weeks and you get all jacked up....

[grace_ou]

WTF????

rehab....

broken back...

hit by a truck...

Geezus....



I go away for a few weeks and you get all jacked up....

I know!!! I am healing as quickly as I can force myself to!! LOL




Sorry I been MIA in here and not skipping training, I just haven't had time to log it. Got a little behind on studies and I need to catch up and road tripping a little.

[boostthis89]

someday you'll heal and be able to do some cardio with us grace!!

http://youtu.be/GkskBbGXfVE

[KissIcon]

someday you'll heal and be able to do some cardio with us grace!!

http://youtu.be/GkskBbGXfVE

HOLY CHIT!

[grace_ou]

someday you'll heal and be able to do some cardio with us grace!!

http://youtu.be/GkskBbGXfVE

It want be long!!! I promise!

[grace_ou]

]


Date: Thursday, January 24,2013
Sleep: 8

Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera

Rehab Week 3 Day 3

Phase 2 Goals:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Running in a normal posture.
Cycling with bracing.

Rehab workout:
Morning:
Recumbent bike
55 mins
Heart rates 126-156
intervals

Afternoon back rehab: Using bands and attachments. 4x8 on each (session one for this week)

1.Leg cycles (both) lying flat on a mat with a resistance bands attached to my feet. Focus was on bracing my core.
2.Bridges slow and with assistance.
3.Braced alternates leg lift lying on a mat with bands attached to my feet.
4.Braced double leg lift lying on a mat with bands attached to my feet.
5.Planks assisted from elbows.
6.Bracing for standing, assisted get ups.
7.Standing practice bracing for squats, includes a high squat with light bands.


Date: Friday, January 25,2013
Sleep: 10

Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera

Rehab Week 3 Day 4

Phase 2 Goals:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Running in a normal posture.
Cycling with bracing.

Rehab workout:
Morning:
Recumbent bike
55 mins
Heart rates 110-140
intervals


Back rehab exercise: Using bands and attachments. 4x8 on each
1.Core stabilizing exercise (no idea what to call these reverse supermans? exactly the same as a superman except your on your back)
2.Pullovers with bands Laying flat on a mat
3.hip extensions assisted
4.Neutral back (kneeling position) - holding through transfer of weight aka leg lifts
5.Planks assisted
6..Bracing squats
7.Hamstring stretches


Date: Saturday, January 26,2013
Sleep: 12

Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera

Rehab Week 3 Day 5

Phase 2 Goals:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Running in a normal posture.
Cycling with bracing.

Morning:
Recumbent bike
35 mins
Heart rates 130-142
Slow so very slow...

Date: Sunday, January 27,2013
Rest day..

[bustermac]

Planks with a broken back? Ouch!

How'd that go?

[grace_ou]

Planks with a broken back? Ouch!

How'd that go?

It's a plank with support. It's assisted so I'm not really using my body weight. It's an alignment exercise for holding the back straight. It's uncomfortable. LOL

I'm using bands and attachments to help control muscle movements and workout... probably stuck doing that another week then I can move on to trying to lift agin and get in more upper body work. Which I'm surprised has actually been harder to then the lower body work. It's just when I try upper body work the pain seams to radiate upward. or some **** like.. I can feel spine compress.. then lots of pain appears.

[BobisMighty]

man still feels like you're making tremendous progress considering you were just hit by a truck haha. that's a lot more exercise than i would probably be able to do after something like that.

[grace_ou]

man still feels like you're making tremendous progress considering you were just hit by a truck haha. that's a lot more exercise than i would probably be able to do after something like that.

Thanks, It's not been easy, but I know the sooner you start rehabbing an injury the faster it heals. Even if ya work around the injury, the injured area still gets some benefit.

It feels so weird to .. OMG I got hit by a truck. I don't remember anything except waking up.

[grace_ou]

Date: Monday, January 28,2012
Sleep: 8

Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera

Rehab Week 3 Day 6

Phase 2 Goals:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Running in a normal posture.
Cycling with bracing.

Rehab workout:
Morning:
Recumbent bike
55 mins
Heart rates 145-165
intervals

Rune
2 miles soft track


Afternoon back rehab: Using bands and attachments. 4x8 on each (session one for this week)

1.Leg cycles (both) lying flat on a mat with a resistance bands attached to my feet. Focus was on bracing my core.
2.Bridges slow and with assistance.
3.Braced alternates leg lift lying on a mat with bands attached to my feet.
4.Braced double leg lift lying on a mat with bands attached to my feet.
5.Planks assisted from elbows.
6.Bracing for standing, assisted get ups.
7.Standing practice bracing for squats, includes a high squat with light bands.




Date: Tuesday, January 29,2012
Sleep: 7

Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera

Rehab Week 3 Day 7

Phase 2 Goals:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Running in a normal posture.
Cycling with bracing.

Rehab workout:
Morning:
Recumbent bike
55 mins
Heart rates 165-175
intervals

Run:
2 miles soft track

Back rehab exercise: Using bands and attachments. 4x8 on each
1.Core stabilizing exercise (no idea what to call these reverse supermans? exactly the same as a superman except your on your back)
2.Pullovers with bands Laying flat on a mat
3.hip extensions assisted
4.Neutral back (kneeling position) - holding through transfer of weight aka leg lifts
5.Planks assisted
6..Bracing squats
7.Hamstring stretches


I restaurant called Protein Bar!!


Date: Wednesday, January 30,2012
Sleep: 8

Supplements: Multivitamin w/ extra b's - Vitamin c 1,000 mg,s 3x's a day - flavonoids 500 mg's 3x's a day - Zinc 30 mg 1x's a day - amino acid complex plus glutamine at 300 mg a day - bromelain 500 mg 3x's a day - green tea – Calcium, magnesium, D – evening primrose oil – aloe vera

Rehab Week 4 Day 1

Phase 2 Goals:
Relearning neutral positioning and standing posture.
Brace and tense the muscles with the ability to transfer movement.
Running in a normal posture.
Cycling with bracing.

Morning:
Recumbent bike
75 mins
Heart rates 140- 175

Run:
2 miles soft track


Afternoon back rehab: Using bands and attachments. 4x8 on each (session one for this week)

1.Leg cycles (both) lying flat on a mat with a resistance bands attached to my feet. Focus was on bracing my core.
2.Bridges slow and with assistance.
3.Braced alternates leg lift lying on a mat with bands attached to my feet.
4.Braced double leg lift lying on a mat with bands attached to my feet.
5.Planks assisted from elbows.
6.Bracing for standing, assisted get ups.
7.Standing practice bracing for squats, includes a high squat with light bands.

Date: Thursday, January 31,2012

Rest day..


(pics from the road trip I'm not on!!!)

[KissIcon]

Been getting it done I see
Little improvements too I see.
You are amazing Grace.

[grace_ou]

Been getting it done I see
Little improvements too I see.
You are amazing Grace.

There little improvements but as long I get a little better each week I guess I'm doing all-right. I can't wait for this thread to end though!! I don't really like this journal. LOL my last one I kicked off with ****ing a ride through a tornado .. this one got nothing exciting.

[bustermac]

There little improvements but as long I get a little better each week I guess I'm doing all-right. I can't wait for this thread to end though!! I don't really like this journal. LOL my last one I kicked off with ****ing a ride through a tornado .. this one got nothing exciting.

This might help things. (shopping for wiife)










OK, so the last picture is probably for the men...

[KissIcon]

This might help things. (shopping for wiife)










OK, so the last picture is probably for the men...

If it doesn't help Grace, it sure as hell helped me...

[grace_ou]

OMG those are cute!! I want that one! and the panties to..




I think I'm the only person in the world that doesn't like bacon. I'll have to skip that.

[grace_ou]

If it doesn't help Grace, it sure as hell helped me...

So how's training going?? Are you logging it??

[grace_ou]

Little good news... I had my back rechecked yesterday just to see how it's healing and everything looks really good! Healing fast and today I get to try a few test.. like squats body weight only. If everything goes good and I skip up a few days and move on the next phase.. which is

Phase 3:
Hip alignment, glute, pelvic floor, erectors, hips and hamstrings activation.
Reestablish some flexibility.
Bracing for running, protecting the lower back. [b]I've already moved this up in phase 2 but I'll probably be here for a while, because while I can do it.. it's slow and I still find it difficult. I've only done a few runs so far though so IDK I'll see it how it goes.

Just to be clear about what bracing for running is. It's basically running with a back brace. I have to stand very straight when I run. Tilting of the hips or slacking in the lower back can cause very sudden and unpleasant pain ATM. It's really not easy to do because my hamstring are still very tight my upper back has alot of tightness. It takes a lot of effort to maintain that posture while running.

[bustermac]

OMG those are cute!! I want that one! and the panties to..




I think I'm the only person in the world that doesn't like bacon. I'll have to skip that.

Well she put on a movie last week and someone had a pair of painties with a circle cut out of the back and she screamed "I want those!"

So, I'm looking.

[KissIcon]

So how's training going?? Are you logging it??

Training is going ok. Frustrated as hell but I know I have to give it time so I can get my strength back and what not. I feel like a newbie sometimes but then I just say "phuck it" as no one in the gym knows what I have been through anyway. Still messing mainly with machines but have stepped into some light DB work already but having to be cautious with it.

I am actually finishing up a sponsered log at the moment. I haven't started a personal journal as of yet. I know I should though, especially after getting on the scale this morning.... thought I was doing good but have MUCH more work to do.

Glad to hear the healing is coming along as well as it is. Though I can't imagine trying to run with a brace. But then again, I can't run worth chit anyway

[bustermac]

A few prospects:





Still looking for some with a round cut-out...

[grace_ou]

A few prospects:





Still looking for some with a round cut-out...

Buying your wife these for Valentines Day.. lol I'm afraid it about that time of the year agin. The rounded cut outs are way hawter.

[grace_ou]

Training is going ok. Frustrated as hell but I know I have to give it time so I can get my strength back and what not. I feel like a newbie sometimes but then I just say "phuck it" as no one in the gym knows what I have been through anyway. Still messing mainly with machines but have stepped into some light DB work already but having to be cautious with it.

I am actually finishing up a sponsered log at the moment. I haven't started a personal journal as of yet. I know I should though, especially after getting on the scale this morning.... thought I was doing good but have MUCH more work to do.

Glad to hear the healing is coming along as well as it is. Though I can't imagine trying to run with a brace. But then again, I can't run worth chit anyway

I feel ya.. believe it sucks having to rebuild. But you have to leave that **** at home. You can't go in the gym worried about everyone else. It will only hold you back.

[bustermac]

Buying your wife these for Valentines Day.. lol I'm afraid it about that time of the year agin. The rounded cut outs are way hawter.

I buy her sexy stuff all year long!

Hallmark doesn't control my feelings.





Glad you're making progress. I can't imagine how frustrating it must be to go from workout freak to vegetable. Wait, that sounds a tad insensitive doesn't it?

[grace_ou]

I buy her sexy stuff all year long!

Hallmark doesn't control my feelings.





Glad you're making progress. I can't imagine how frustrating it must be to go from workout freak to vegetable. Wait, that sounds a tad insensitive doesn't it?

Yeah it def sucks! Ya know I have humiliating moments in training all the time.. but when you know your at the top or your pushing good number it's easy to take that humiliation or even loss cause I know what I can do. But being injured is a whole different type of pain and embarrassment! It's hard. It's really difficult to train with people running circles around me or riding on the idiot bike. But that's just the way it is. I think that **** plenty at home but when I go into train I just leave it all behind. Push it all a side get my work done, cause there really is nothing I want suffer through to get where I was.

[Mountain_Goat]

OMG those are cute!! I want that one! and the panties to..




I think I'm the only person in the world that doesn't like bacon. I'll have to skip that.

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
want!!!

Yeah I'll take bacon too....cause well...I do love me some bacon...

Glad your recovery log has all the usual added bennies Grace!!!