COMMUTE about 7.4 miles, I'm not measuring each time
PT 1 hour each Tuesday and Wednesday
After Tuesday morning's <POP> in the ankle joint, I thought I was feeling less pain and increased flexibility of the right ankle. This was confirmed today in PT on the wood slant board - I could feel a stretch in the calf muscles! So I'll be working on that more now that I have access to it.
New exercises in PT today that I felt later that night -- so keep these in mind to do again!
1. Half kneel with 12bl dumbbell in each hand. Turn the upper body towards the front knee rotating to 90. Breath in on rotation, breath out when returning to forward. 3x8 each leg.
2. Half kneel with a 10lb kettlebell in front. Lift the bell up to front of the head then circle the head by moving the bell in a circle -around to ears back to front then reverse around head again back to start. This equals 1 rep. 3x6 on each leg.
I felt this later, which means I need more of it. Core, that is. My back is feeling the strain of being in the lab all day, sitting or standing, and probably of biking too. As for biking, I'm getting back into the habit so fast, and still slow on hills. If you want to be generous enough to call this area "hilly". I think my commute is 200 ft of elevation change total?
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